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Exercises
Biceps

Incline Dumbbell Curl (neutral-to-supinated grip)

Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Lie back on an incline bench with arms hanging fully.
  2. 2
    Curl both dumbbells simultaneously, starting with a neutral grip.
  3. 3
    Rotate the grip from neutral to supinated (palms up) as you lift.
  4. 4
    Lower under control, keeping the biceps stretched at the bottom.
Tip: the incline gives a deeper biceps stretch — don't roll the shoulders forward to chase load.