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Biceps arm bend

Alexey Portnov, medical expert
Last reviewed: 20.11.2021

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You will need:

A pair of dumbbells and a training bench.

Strengthens:

Biceps, forearm

Initial position

Sit on the edge of the bench, pick up dumbbells. Hands should be straight and free to hang, palms facing each other.

PAY ATTENTION: Concentrate on your movements. Before the beginning of the exercise, it is useful to do it in the mind.

Basic movement

Bend your arms in the elbows and slowly bring dumbbells to your shoulders.

PLEASE NOTE: Your palms should always look at each other. Do not cheat.

Final position

Bring dumbbells to your shoulders and strain your biceps. Slowly lower the dumbbells until your hands are straight.

PLEASE NOTE: Use controlled movements, or you will just beat yourself on the shoulders. Do one approach, then immediately without a break, go to the next exercise (reverse wrist flexions).

trusted-source [1]

Translation Disclaimer: The original language of this article is Russian. For the convenience of users of the iLive portal who do not speak Russian, this article has been translated into the current language, but has not yet been verified by a native speaker who has the necessary qualifications for this. In this regard, we warn you that the translation of this article may be incorrect, may contain lexical, syntactic and grammatical errors.