Biceps arm bend

Last reviewed by: Aleksey Portnov , medical expert, on 15.05.2018

You will need: 

A pair of dumbbells and a training bench.


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).

It is important to know!

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