Strength exercise

Dumbbell Decline Curl

How to do it

Lie back on a decline bench with your head positioned at the low end and your feet secured near the raised end, letting both arms hang straight down holding a dumbbell in each hand with a supinated grip.
Allow your arms to drop slightly behind your torso line so the biceps reach a deep stretch at the bottom.
Press your back flat against the bench and brace your core to keep your torso from rocking.
Curl both dumbbells up toward your shoulders, keeping your elbows fixed in place and squeezing the biceps at the top.
Exhale as you curl up and inhale as you lower the dumbbells back to the stretched position under control.
Avoid letting your elbows drift forward or swinging the dumbbells, since either reduces the stretch this angle relies on.

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises