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Biceps flexors for arms
Last reviewed: 08.07.2025
You will need:
A pair of dumbbells and a training bench.
Strengthens:
Biceps, forearms
- Starting position
Sit on the edge of the bench, take dumbbells in your hands. Your arms should be straight and hanging freely, palms facing each other.
NOTE: Focus on your movements. Before you begin the exercise, it is helpful to do it in your mind.
- Main movement
Bend your elbows and slowly bring the dumbbells towards your shoulders.
NOTE: Your palms must face each other at all times. Do not cheat.
- Final position
Bring the dumbbells to your shoulders and tense your biceps. Slowly lower the dumbbells until your arms are straight.
NOTE: Use controlled movements or you will just be hitting your shoulders. Do one set, then immediately move on to the next exercise (reverse wrist curls) without resting.