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Seated Bicep Curl - Incline Bench, DumbbellMain Muscle: Bicep Other Muscles: NoneMechanics: IsolationSit at an incline bench with the back and shoulders placed flat against the bench and feet flat on the ground. With the arms hanging downward, hold a dumbbell in each hand with the palms facing forward. As you exhale, slowly curl the weight (either alternating or simultaneously) up to the level of the shoulders. After a brief pause, inhale as you lower the weight slowly, following the same position. Do not arch the back or tighten the neck as you lift the weight.
*A variation is to start with your palms facing in toward your body. Start bringing the weight up while turning your wrist so that the thumb faces away from the body and the palms face up.