Incline dumbbell curls

Starting position: Sit on an incline bench while keeping your back flat against the bench. As always, keep your shoulders squared and your chest elevated. Grab a pair of dumbbells. In the starting position, your arms will be hanging straight down.

The exercise: With your palms in the up, or supinated, position, curl the dumbbells towards your shoulders. Even though you're sitting down, it's still possible to lurch your upper body and use momentum to curl the dumbbells—don't.

Sets: Do 2-3 sets of 8-12 reps (each arm) at a 2-0-2 tempo, depending on your level of fatigue. Since this is the last exercise in your biceps workout, I want you to really fatigue the biceps.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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