Incline Face Forward Dumbbell Curls

This movement places great stress on the lower biceps, lengthening them.

Implementation:  (A) Grasp a dumbbell in each hand.  Now lie face forward on and incline bench.  The dumbbells should hang in front of you, palms facing forward, and your feet should be firm on the ground in support.  (B) Keeping your elbows still and unmoving, curl the weights forward and up. Lift the weights as high as you can and then flex the biceps extra hard to get that really peaked contraction. Lower the dumbbells down through the same arc, resisting the weight all the way down, until your arms are fully extended, feeling the biceps get a fantastic stretch at the bottom.
 
Exercise Slideshow

                            

 
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