This exercise involves lying face down on an incline bench and curling dumbbells towards your shoulders, targeting the biceps muscles. It is a variation of the traditional bicep curl exercise and can be performed with different weights and repetitions to increase strength and muscle definition.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle
- Increases bicep strength and size
- Improves grip strength
- Engages the core muscles for stability
- Can be done with a variety of weights to increase or decrease intensity
- Can be easily modified for individuals with wrist or elbow pain
How to perform
- Start by lying face down on an incline bench with a dumbbell in each hand.
- Extend your arms straight down towards the floor with your palms facing inwards.
- Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
- Pause at the top of the movement and squeeze your biceps.
- Lower the dumbbells back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary