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Purpose

• great bicep isolation exercise
• better stretch than standing curls

Execution

Set an incline bench to 45-60 degrees. Sit with your back against the pad, arms hanging straight down, holding dumbbells with a supinated grip (palms facing forward).

• allow your arms to fully extend for maximum bicep stretch
• curl the dumbbells up while keeping upper arms stationary
• control the negative to maximize tension in the lengthened position
• focus on the bottom portion where the stretch is most intense

The inclined position creates a significantly greater stretch on the biceps compared to standard curls, increasing tension exactly where it matters most for growth.

Purpose

• great bicep isolation exercise
• better stretch than standing curls

Execution

Set an incline bench to 45-60 degrees. Sit with your back against the pad, arms hanging straight down, holding dumbbells with a supinated grip (palms facing forward).

• allow your arms to fully extend for maximum bicep stretch
• curl the dumbbells up while keeping upper arms stationary
• control the negative to maximize tension in the lengthened position
• focus on the bottom portion where the stretch is most intense

The inclined position creates a significantly greater stretch on the biceps compared to standard curls, increasing tension exactly where it matters most for growth.