KEY AREAS: Biceps, Range of Motion, Longhead
START POSITION: Sit on a bench inclined at an angle of 45 – 60°. Pick up 2 dumbells using a Supinated Grip (underhand) as shown. Feet flat on the ground and wider than shoulder width for stability. Looking straight ahead.
NOTES: To begin the exercise, your arms should be almost fully extended but not with a total lock on the elbow joints. Slightly roll back your shoulders and puff out your chest. Then start to curl up the weights alternating between each arm.
For best form, try to keep your head, neck and shoulders still, and keep the upper arm perpendicular to the gound (i.e. vertical). Make sure your back is firmly planted against the inclined padded surface – all the way down to the buttocks.
A truly beautiful exercise – especially when mixed with the other Bicep exercises in the Mojoh Method series.