Build your biceps with these moves


Sit on an incline bench (about 45 degree) holding a dumbbell in each hand as shown in the picture.

Keeping your elbows stationary, curl the weight upwards towards your shoulders.

At the top position, squeeze your biceps hard for a second and reverse the movement.


Excessive weights as it could lead to injury.

Swinging action and partial movements.

Moving the shoulders, elbows or the body.

Targeted muscles

It trains the biceps brachii.

Has more impact on the inner head of the biceps muscle.

Who benefits

For those wanting to improve the shape of the biceps.


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