Seated Dumbbell Inner Biceps Curl

Instructions

1. 1.Set up an incline bench at an upright angle. Sit down with a dumbbell in each arm and palms facing outward away from the body in a underhand grip. This is your starting position and will help you target your inner biceps.
2. 2.Keeping your elbows fixed, slowly curl up the dumbbells.
3. 3.Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.
4. 4.Repeat for as many repetitions as required.

Tips

• Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
• Perform the reps slowly and in a controlled manner.
• You can do this exercise standing aswell.
• Remember to keep your elbows stationary.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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