Technique
Lie on a decline bench with your head lower than your hips, holding dumbbells with arms extended. Curl the dumbbells toward your shoulders by bending your elbows, then slowly return to the starting position.
An isolation exercise performed on a decline bench that targets the biceps brachii through controlled elbow flexion, providing increased range of motion and muscle activation.
Lie on a decline bench with your head lower than your hips, holding dumbbells with arms extended. Curl the dumbbells toward your shoulders by bending your elbows, then slowly return to the starting position.
Lie on decline bench with head lower than hips, holding dumbbells with arms extended.
Arms curled with elbows bent and dumbbells near shoulders, maintaining proper form throughout the movement.
Keep arms steady, curl with control, feel the contraction, maintain proper form
Swinging arms, using momentum, incomplete range of motion, poor grip
Increase dumbbell weight, add tempo changes, try different grips, or perform more reps.
Use lighter dumbbells, focus on form, reduce range of motion, or use resistance bands.
Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, wrists, or shoulders. Keep your core engaged throughout the movement.