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Bicep Curls, Dumbbell, Bench, Inclined Prone

Type: Arms
Performing a bicep curl with dumbbells while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influences from other stronger body parts. Often when performing a bicep curl in a sitting or standing position, it's possible to gain momentum from other body parts, such as the shoulders and core. Performing the exercise in this way decreases help from other areas of the body.
Level :  Equipment : Yes

Bicep Curls, Dumbbell, Bench, Inclined Prone Steps:

Step 1:
Setup an adjustable gym bench to an incline of 30-40 degrees.

Step 2:
Take a pair of dumbbells and sit on the bench as though you are sitting the wrong way round on a dining chair.

Step 3:
Your chest should be resting on the back of the bench (this is called the prone position).

Step 4:
Position your feet flat on the floor, with your arms at your sides holding the dumbbells with an underhand grip.

Step 5:
With shoulders fixed, slowly curl the dumbbells up as far as possible.

Step 6:
Squeeze the biceps, pause briefly then gradually lower back to the starting position.

Step 7:
Repeat for the required number of repetitions.

Arm Exercises
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