Profile: Compound
exercise for the upper arm muscles and forearms
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. Adjust the bench so
it is leaning backwards slightly and sit facing a mirror so you can observe your technique
Take the dumbells and hold them at
shoulder length against your thighs, palms facing inwards
Keep your feet shoulder length apart
with your toes pointing outwards
Use the drag and lock technique with
your arms
Inhale, then exhale as you bring the
dumbells up to a 45 degree angle and the forearms point up. The only part of
your arm that should move is your elbows
Lower the dumbells down and stop just
short of locking out your arms at the bottom to keep the tension on your biceps.
Keep your back straight and against the bench at all times
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