Muscles Worked: Biceps, in particular short head. Great for the short head of your bicep(the short head of the bicep assists in flexing or raising your shoulders).
Spotter Required: No
Minimum Equipment required: Standard spinlock dumbbells and an incline bench press
The Best Equipment to Use: Fixed dumbbells or Olympic dumbbells with an olympic incline bench press
Warming up: To warm up, perform 1 set of 15 – 20 repetitions of the exercise with minimal weight, typically half your 1 rep maximum.
How often should I perform this exercise: Depending on your goals, probably every other bicep session. I say this because if you are aiming for size, your workout routine will include targeting all areas of the bicep and so some workout of the short head must be done.
When should I perform this exercise: This exercise can be done at any time during your bicep workout.
How to do the exercise: Set the bench to an incline of around 45 degrees. Lay back on the bench, ensuring you are flat against it. The upper part of your arms should be pointing downwards toward the floor. Lower your forearms but don’t lock you arms out completely. Then contract your bicep to raise the arms back up.
For a more intense workout, squeeze your bicep at the peak contraction, to force more blood into the muscle and get a better pump.
Mentality: Concentration is the key here, as your arms can feel almost suspended outward, there is an urge to swing the weight upwards if you begin to struggle. Do not give into this temptation! Always ensure correct technique, using your bicep to do the work. If the weight is too much, make sure you adjust accordingly.
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