Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Biceps
Set a bench to 45-60 degrees and sit back with your back fully supported.
Let both arms hang straight down beside your torso with palms facing forward.
Curl the dumbbells without letting the upper arms swing forward.
Pause briefly at the top and squeeze the biceps.
Lower slowly until the arms are fully straight and the biceps feel stretched.
Peeling the shoulders off the pad to help the lift.
Setting the bench too upright so the stretch disappears.
Going too heavy and turning the curl into a swing.
Use 20-30% less weight than your standing dumbbell curl.
The bottom stretch is the whole point of this variation, do not cut it short.
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.