Hold a dumbbell shoulder-width apart with an underhand grip (palms facing forward) and lie on an incline bench with your stomach (approx. 60°). Support yourself firmly on the floor with your legs.
2
Let your arms hang down from the side of the incline bench with the dumbbell. Palms facing forward.
3
Now bend your arms forcefully until you have reached the maximum bend in your elbows and your hands are close to your shoulders. Palms face upwards. Exhale and tense the biceps hard.
4
Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended and back in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep the wrist in a straight line to avoid putting too much strain on the forearm. Keep your elbows close to your body. Upper arms and shoulders always remain in the same position. Only work from the biceps muscles and avoid swinging the dumbbells
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
EZ bar
Inclined bench
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