Biceps
Dumbbell
Incline dumbbell curls
Incline curls with maximum stretch in the long head of the biceps.
Setup
Set incline bench to about 45-60°, lean back upright.
Hold a dumbbell in each hand, arms hanging loose, palms facing forward.
Keep upper arms behind the body line to create the stretch.
Lift chest, keep shoulder blades stable.
Core tight, elbows locked.
Execution
Curl the dumbbells up, keeping upper arms still and back.
Squeeze the biceps at the top, hold briefly.
Lower slowly until the biceps are fully stretched.
No momentum, move only from the elbow joint.
Breathing: Exhale when curling, inhale when lowering.
