Set up an incline bench at a 45-degree angle.
Lie face down on the bench with your chest and stomach resting against it.
Hold a barbell with an underhand grip, shoulder-width apart.
Extend your arms fully, allowing the barbell to hang down towards the floor.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
Activation
Biceps
PrimarySets
3–5
Reps
8–12
Rest
60s