3. Prone 45-degree incline dumbbell curl

With your chest on the bench, perform a curl, emphasising the contraction at the top by bringing the side of the dumb-bell flush with your ear.

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Use an off-centre grip by having your thumb pressed against the side of the dumb-bell. This altered grip requires more effort to balance the load and thus increases muscle fibre recruitment.

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Last modified: 17th July 2021