• Grab the dumbbell and rest the
back of your upper arm against the
upper portion of the bench pad.
• The arm holding the dumbbell
should be slightly bent maintaining
tension on the biceps.
• Place the other arm between the
bench and the upper arm.
• Maintain a good spinal alignment.
• Curl the forearm toward the
upper arm, keeping your
upper arm and shoulder blade
completely still.
• Slow ly return to the starting
position w ithout relaxing the
biceps.
• Grab the dumbbells and sit on
the inclined bench and place
your feet flat on the floor directly
under your knees.
• Hold the dumbbell w ith a slight
bend at the elbow maintaining
tension on the biceps.
• Maintain a good spinal alignment
with the chest lifted and the abs
tight.
• Curl the forearms toward
the upper arm, keeping your
upper arm and shoulder blade
completely still.
• Slow ly return to the starting
position w ithout relaxing the
biceps.
Biceps and other elbow �exors
Inclined to 45 degrees
• Keep tension on the biceps
throughout the movement, don’t
allow the arm to go to full extension.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight and maintain a very slight arch in
your lower back.
Biceps and other elbow �exors
Inclined to 60 degrees
• Do not rock the upper body w hile
bending the elbow.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight and maintain a very slight arch in
your lower back.
• Stop the arm motion at the top of the
movement slightly before your arm is
straight up.
• Keep feet slightly w ider than shouder
width.
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