Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

T-bar rows are an old-school favorite. Let the shoulder blades move freely for full activation of the rhomboids and traps.

The dumbbell incline biceps curl is a valuable exercise to build up the peaks of the biceps muscle, but make sure to follow these tips to keep shoulder safe.

Fix these rookie mistakes, and you'll be on your way to more strength and size gains—bodybuilding awards and movie career not guaranteed. Incline Biceps Curl Men's Health ...

Incline bench dumbbell long curls: While sitting on an incline bench, start with your arms extended all the way down next to your body. Curl up, and decelerate into contraction, doing three sets ...

In the study, 16 men and women completed each of the following biceps exercises: cable curl, barbell curl, concentration curl, chin-up, wide grip EZ curl, narrow grip EZ curl, incline curl, and ...

How to Do Spider Curls Adjust an incline bench to a 45-degree (or lower) incline, to start. Add plates to an EZ bar or place dumbbells in front of the bench (aka DB spider curl).

Pick three biceps exercises (e.g., Zottman curl, hammer curl, incline dumbbell curl) and three triceps exercises (e.g., skull crusher, JM press, close-grip bench press) and stick with them for two ...

Instead, slot in your incline curl reps as a compliment to other curls. This should be the final move of arm day, with 3 sets of 10 to 12 reps. Want to master even more moves?