- Sit back on 45-60 degree incline bench. With arms hanging
down straight, position two dumbbells with palms facing inward.
- With elbows back to sides, raise one dumbbell and rotate
forearm until forearm is vertical and palm faces shoulder. Lower
to original position and repeat with opposite arm. Continue to
alternate between sides.
- This exercise may be performed by alternating (as described),
simultaneous, or in simultaneous-alternating fashion. When elbow
is fully flexed, it can travel forward slightly allowing forearms
to be no more than vertical. This additional movement allows
for relative release of tension in muscles between repetitions.
Also see mechanical
analysis of arm curl.