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Exercises
Biceps

Alternating Incline Dumbbell Curl with Supination

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 dumbbells; keep arms fully extended.
  2. 2
    Alternate arms across reps.
  3. 3
    Rotate the wrist so the palm faces up on the way up (supination).
  4. 4
    Lower under control to full extension.
Tip: the stretch + supination combo maxes out biceps recruitment — make the lowering slow and deliberate.