Profile: Compound
exercise for the upper arm muscles
Suitability: 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 upright but leaning back at a 45 degree angle and sit facing the mirror.
Keep your lower back against the bench
Take the Dumbells and let your arms
hang by your sides
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 at all times.
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