High Bench Curls

Lie face down on a high bench, you may need to raise a normal bench with solid step platforms in order to keep the weights off the floor during the movement. Using this method totally isolates the biceps muscle and as such a lighter weight than normal should be used.

START

MIDWAY

FINISH

You can grasp the dumbbells in a number of different ways, normal - reverse - hammer, working one arm at a time (alternate) or both together. You may also decide to perform as a lying cross body action (taking the weight to opposite shoulder.

Keeping your upper arms vertical to the floor, smoothly lift the weight in a controlled manner both up and down, focusing on minimal swing to both the front and side.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.