How to:
- Sit on an incline bench with your back leaning against the support. In each hand, hold a dumbbell with a relaxed overhand grip (thumbs face to the inside)
- Inhale and bend your elbows while externally rotating your wrists before your forearms reach horizontal so that at the end of the movement your hands are in an underhand grip (thumbs face to the outside).
- Exhale at the end of the movement
Primary muscles:
- Biceps Brachii
- Brachialis
Adjust the angle of the bench according to individual variations in sholder flexibility. If the arm is too far back, the long head of the biceps will create excessive frition in the bicipital groove of the humerus and the will strain the tendon.