Biceps arm bend
Last reviewed: 20.11.2021
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
You will need:
A pair of dumbbells and a training bench.
Strengthens:
Biceps, forearm
- Initial position
Sit on the edge of the bench, pick up dumbbells. Hands should be straight and free to hang, palms facing each other.
PAY ATTENTION: Concentrate on your movements. Before the beginning of the exercise, it is useful to do it in the mind.
- Basic movement
Bend your arms in the elbows and slowly bring dumbbells to your shoulders.
PLEASE NOTE: Your palms should always look at each other. Do not cheat.
- Final position
Bring dumbbells to your shoulders and strain your biceps. Slowly lower the dumbbells until your hands are straight.
PLEASE NOTE: Use controlled movements, or you will just beat yourself on the shoulders. Do one approach, then immediately without a break, go to the next exercise (reverse wrist flexions).
[1]