Primary Muscle: Biceps
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the outer/long 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 up through a semicircular arc, maintaining the pronated 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.