Biceps Alternate Curl Sitting on an Incline Bench

Sit on the bench. Take a dumbbell in each hand. Hands down, elbows pressed to the body. This will be your starting position. As you exhale, bend your right arm while lifting the dumbbell. Rotate your wrist while doing this movement so that your palm is facing up. Tip: part of the arm from the elbow to the shoulder should remain motionless. Only the forearm works. The movement should continue until the biceps are fully contracted, until the arm with the dumbbell is at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower your arm to the starting position. Repeat the movement with your left hand. Two movements make up one repetition. Complete the required number of repetitions.