Dumbbell Prone Incline Curl

Sequência

1. 01 · position

   Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).

2. 02 · arms hanging

   Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.

3. 03 · start position

   Now keep your elbows in by your side and face the palms forward. This will be your starting position.

4. 04 · curl

   Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.

5. 05 · lower

   Lower the dumbbells until your arms are fully extended.

6. 06 · repeat

   Repeat for the recommended amount of times.