Primary Muscle: Biceps
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the outer/long head of the biceps brachii muscle.
Execution: From a seated position on an incline bench, grasp a dumbbell in each hand and hold them in a neutral position by your side. Keeping your elbows pivoted by your side, curl both arms up through a semicircular arc, maintaining the pronated wrist position. Squeeze at the peak contraction before lowering the dumbbells slowly to the start position. Lower the dumbbells until your arms are fully extended before curling up for another repetition.