Biceps
Device
Hammer curls on preacher bench
Neutral curls on the curl bench for brachialis and biceps density.
Setup
Adjust seat height so armpits rest comfortably on top of the pad.
Place upper arms flat on the incline pad, chest against the support.
Grip dumbbells with a neutral grip (palms facing each other).
Keep shoulder blades stable and core tight.
Do not fully extend arms at the start.
Execution
Curl the dumbbells up, keeping upper arms on the pad.
Squeeze biceps and brachialis at the top, hold briefly.
Slowly lower until arms are fully stretched.
No momentum, keep upper arms on the pad.
Breathing: Exhale when curling, inhale when lowering.
