Primary Muscle: Biceps
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the inner/short head of the biceps brachii muscle.
Execution: Leaning on an incline bench for support, grasp a barbell in each hand and let them hand in a neutral position. Keeping your elbows forward and stationary, curl both arms up through a semicircular arc. As you curl, supinate your wrists so that your little finger is higher than your thumb at the end of the rep. Squeeze at the peak contraction before lowering the dumbbells slowly to the start position. Remember, when lowering the weight, you must pronate to get back to a neutral wrist position. Squeeze at the peak contraction before lowering the dumbbells slowly back to the start position. Lower the dumbbells until your arms are fully extended before curling up for another repetition.