Incline Dumbbell Curls
Tip: To shift the focus to the outer part of the biceps, the little bump when you curl your arms to show your biceps, you can use an incline bench to do dumbbell curls.
Exercises:
1) Adjust the incline angle of the bench to 75 degrees and sit with your back against the ground.
2) Hold a pair of dumbbells with both hands, with your arms hanging down.
3) Bend the dumbbells toward your shoulders.
4) When the dumbbells are about 15-20 cm in front of your shoulders, stop curling your arms and squeeze your biceps.
5) Hold the compression for a moment, then slowly lower the dumbbells back to the starting position.
Key points:
• Do not lean back to help yourself lift more weight.
• Keep your arms close to your sides throughout the movement.
• The lower the incline angle of the bench, the harder it is for your shoulders.
Single-bell arm extension with both hands behind the neck
Training action:
1) Sit at one end of a bench and hold a dumbbell of moderate weight in both hands.
2) Wrap the dumbbell handle with your thumb and palm around the inner side of the upper end of the dumbbell.
3) Raise the dumbbell above your head.
4) Keep your elbows close to the sides of your head.
5) Lower the dumbbell until your forearms are just above the angle parallel to the ground.
6) Pause for a moment, then return to the starting position.
7) Repeat the above action.
Action tips: • Keep the upper arm in the same position throughout the action.
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