Primary Muscle: Biceps
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the outer/long head of the biceps brachii muscle.
Execution: Grab a dumbbell in one hand and place your upper arm on an incline bench so that your armpit is flush onto the bench. Place your feet wider than shoulder width for stability and keep your shoulders nice and low close to the bench. Start with your wrist in a pronated (neutral) position and slowly lower your arm all the way down (just before the point at which your elbows lock out). Lift the weight back up to the start position while squeezing your biceps. Perform the same motion for the other arm.