Profile: Compound
exercise for the upper arm muscles
Suitability: Beginner / Intermediate /
Advanced
Target Muscles:
Biceps
Equipment: Dumbell,
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 a bench so it is leaning back at
a 45 degree angle Stand angled sideways to a mirror so you can observe
your technique
Take the dumbell and let your arm rest
on the bench cushion
Keep your feet shoulder length apart
with your toes pointing outwards
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 upper arm in contact with the bench at all times. Inhale on the
downward movement
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