Take a dumbbell in each hand and sit on an incline bench (approx. 60°).
2
Let your arms hang down to the side of your body with the dumbbells. Spread your arms out so that there is an angle of approx. 75° between your arms and upper body. Your palms should be facing outwards. You should feel a slight stretch in your biceps.
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 your shoulders. The upper arms remain in the same position throughout the exercise and the 75° angle is maintained. 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. This exercise should not be confused with dumbbell flys for the chest. The upper arms and shoulders always remain in the same position. There is only flexion of the elbows. Only work the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
Brachialis
Tertiary
—
Equipment
Dumbbell
Inclined bench
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