The incline of the weight bench puts the biceps in a stretched position and therefore works them well. This exercise mainly works the long head of the biceps.
Take a dumbbell in each hand and sit on an incline bench (approx. 45°).
2
Let your arms with the dumbbells hang down at the side of your body. Palms facing forward. 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 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. Work only from the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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