Bicep Strengthening on Bench

Description

Hold a dumbbell in supination (palm facing up) in each hand. Sit on a bench inclined at 45°, feet on the floor. Squeeze the shoulder blades, push the chest out, and lift your head off the bench. Start with the dumbbells along the body, arms slightly bent. Raise the dumbbells by bending the forearms, contract the biceps at the top of the movement. Slowly return to the starting position.

Settings

Equipment

WeightDumbbellOther

Positions

Seated

Muscle groups

Elbow flexors

Difficulty

Moderate

Movement

Flexion

Contraction mode

Concentric