How to do it
Draw your shoulder blades back and down before starting every set.
- 1
Lie face down on an incline bench with your chest firmly against the pad.
- 2
Grasp a barbell with an underhand grip (palms facing up) at shoulder width.
- 3
Curl the barbell up towards your shoulders while keeping your elbows and upper arms still.
- 4
Squeeze your biceps at the top of the movement, then slowly lower the barbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure that your upper arms remain stationary and pressed against the bench throughout the movement to isolate the biceps effectively.
Common mistakes
- ✕Flexing the wrists during the upward curl
- ✕Stopping short of full arm extension
- ✕Using a grip narrower than shoulder width