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Arm bends with dumbbells in a bend
Last reviewed: 04.07.2025
You will need:
Dumbbells and incline bench.
Strengthens:
Biceps
- Starting position
Sit on an incline bench with your back flat against the bench. Hold dumbbells in your hands and let your arms hang down by your sides.
PLEASE NOTE: When performing this exercise, your feet should remain on the floor.
- Main movement
Raise the dumbbells to the sides of your chest, making semicircular movements with your arms.
NOTE: Your elbows should be close to your body. When you raise your arms, your palms should be facing forward.
- Final position
Bring the dumbbells to your shoulders, then slowly lower them to the starting position.
NOTE: Use controlled movements – don’t just throw your arms. The dumbbells should follow the same path as you lower them. Think of the dumbbells as moving along a track.