Profile: Compound
exercise for the upper arm muscles
Suitability: Beginner / Intermediate /
Advanced
Target Muscles:
Biceps and forearms
Equipment: Dumbells,
Mirror, Bench
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals. Put the bench
angled
sideways to a mirror so you can observe your technique
Take the dumbell and stand behind
the bench and hold it for support, let the DB hand down by your thigh palms
inwards
Use the drag and lock technique with
your arms
Inhale, then exhale as you bring the
dumbells up - when your forearms are horizontal keep moving your arm up but
twist your wrist so that your palms face up (supinate) and push through to a 45 degree angle
woth the forearms point up. The only part of
your arm that should move is your elbows
Lower the dumbells down and allow your
palms to turn inwards again - stop just short of locking out your arms at the
bottom to keep the tension on your biceps. Inhale on the downward movement
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