Biceps
Dumbbell
Incline dumbbell bicep curls
Supinated incline curls for full biceps stretch.
Setup
Set incline bench to 45-60 degrees and lean back.
Hold a dumbbell in each hand, arms hanging down, palms facing forward.
Keep upper arms behind the body line for the stretch.
Lift chest, stabilize shoulder blades, keep core tight.
Keep elbows fixed and wrists straight.
Execution
Curl the dumbbells up while supinating your palms (turning them slightly outward).
Squeeze biceps hard at the top, hold briefly.
Lower slowly until biceps are fully stretched.
No momentum, keep upper arms still and back.
Breathing: Exhale when curling, inhale when lowering.
