PURPOSE OF EXERCISE: To stretch the
biceps and for overall biceps
development.
This exercise develops mass and
biceps peak at the same time. If you do
the movement to the front, it is a general
biceps exercise. If you do it to the
outside, it becomes a specialized
exercise that emphasizes the inner part
of the biceps.
EXECUTION: (1) Sit back on an incline
bench holding a dumbbell in each hand.
(2) Keeping your elbows well forward
throughout the movement, curl the
weights forward and up to shoulder
level. Lower the weights again, fully
under control, and pause at the bottom to
keep from using momentum to swing the
weights up on the next repetition. I find I
get the best results with this exercise by
pronating and supinating my wrists
during the movement—turning the wrists
so that the palms face each other at the
bottom, then twisting the weights as I lift
so that the palms turn upward, then
outward, with the little finger higher than
the thumb at the top.
