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. By rotating the forearms inwards (supination), the long head of the biceps is put under additional strain
Take a dumbbell in each hand and sit on an incline bench (approx. 60°).
2
Let your arms with the dumbbells hang down at the side of your body. Palms facing inwards. You should feel a slight stretch in your biceps.
3
Now bend your arms forcefully and rotate your forearms 90° outwards. Your hands should now be close to your shoulders and your palms should no longer be facing inwards but upwards. Exhale and tense your biceps hard.
4
Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended again and turn your forearms 90° inwards. Your hands are back in the starting position and your palms are facing inwards again. 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 the biceps muscles.
TIP: Hold the dumbbell at the front end of the bar so that your index fingers touch the front weight plate. This increases the torque and works the biceps even more.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
