Primary Muscle
Bicep
Secondary Muscles
Shoulders, Traps
Equipment Required
Dumbbells, Adjustable Bench
Repetitions
6 – 8 Muscle Size & Strength
8 – 12 Muscle Definition
Technique
- Adjust the bench so that it is at a right angle.
- Sit down with your feet on the floor and a dumbbell in each hand with palms facing forward.
- Slowly raise your hand toward your upper arm making sure to squeeze the bicep at the finishing position.
- Lower and complete the desired repetitions.
Starting Position
Finishing Position
Tips
Try to keep the elbow tucked into your sides as much as possible throughout the whole movement. This will help concentrate the exercise to the Bicep.