Start

Note the position of the bench, the bar and the body in this exercise.

• The bar should be set about 6 to 8 inches above the bench you are sitting on and braced against the back uprights of the rack.
• The bench is set flat, not on an incline. The incline comes with your body leaning back.
• You should be sitting forward on the bench and leaning back onto the bar to get the incline.
• Your arms should be braced on the bar just above the elbows.

Finish

At the top of the movement, your arms are still braced against the bench but not resting on it. Resting the arms on the bench may release some of the tension.

Squeeze hard at the top then lower under control. Let the pressure from the bar increase the stretch on your biceps as you come to the bottom, being absolutely sure you keep tension in the biceps all the way and back up.

This picture shows where on your arm the bar should be braced.

If you experience any pain with the position, you can drop your arm down and brace the bar higher up on your arm.