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| Muscles worked:
| | Biceps
| | Instructions:
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- Lie on an incline exercise bench with a dumbbell in each hand, palms held upwards.
- Let your arms extend straight down near your sides.
- Keeping your arms close to your body throughout the exercise, slowly lift the dumbbells upward as high as possible (approximately chest height) without letting your elbows leave your sides.
- Hold for a brief second flexing your biceps.
- Return to the starting position in a slow, controlled manner.
| | Don'ts:
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- Don't let your back arch or rise from the bench in an attempt to accomplish the exercise. Keep your back flat against the bench at all times.
- Don't just let the weights drop to the starting position. Resist the weight while slowly lowering it.
- Don't let your elbows move upwards, away from your side. Keep your elbows at a "fixed-point" on your sides.
| | Note:
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- To add variety you may also do this exercise by alternating the dumbbells on each repetition. To do this, lift the right dumbbell, then as you lower it, lift the left dumbbell and so on.
| | Alternate exercises:
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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