Body Parts

  • Biceps
  • Rhomboids
  • Biceps Brachii


  • Lay down on an inclined bench.
  • Hold the dumbbells with the thumb pointing forward.
  • Press the lower back and head against the bench.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.


  • Bend the elbows to lift the weights alongside the chest.
  • Keep the arms stretched out vertically with the elbows pointing down.
  • Do not bend the wrists.
  • Avoid tilting the torso.


Do not tilt the head. Keep the back straight. Keep the abdominals contracted. Avoid bending the wrists.