Biceps Primary Muscle Group for Exercise Demonstration

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.