| Normal 0 | | | | your biceps and bending your elbow. Once you reach |
| Sitting on an incline bench during this exercise allows | | | | full contraction, slowly release the band to your starting |
| your biceps to fully extend and stretch at the bottom | | | | position. Keep a constant tension on your biceps at the |
| of the movement giving you the benefit of a larger | | | | bottom of this exercise. Repeat. |
| range of motion while performing the exercise. Sit on | | | | Secure one end of a band to the leg of a flat bench. |
| an incline bench with your back against the backrest | | | | Kneel on the flat bench by resting one knee and the |
| and both feet resting comfortably on the floor. Grasp a | | | | same side hand on the bench to support your weight; |
| dumbbell in each hand and allow your arms and | | | | place your opposite foot on the floor next to the |
| dumbbells naturally hang toward the floor at your | | | | bench to hold your balance. Grasp the handle of the |
| shoulders. You should be relaxed in this starting | | | | band with your free hand and align your upper arm |
| position. | | | | parallel and nest to your torso. The band shouldn't |
| Lift the weight toward your shoulders by contracting | | | | have any slack in this starting position. Pull the band |
| your biceps and bending your elbows. Your shoulders | | | | back by contracting your triceps and straightening your |
| should not pivot during the exercise. Once you reach | | | | arm back. Your shoulder and upper arm should not |
| full contraction, slowly lower the weight to your starting | | | | move throughout the exercise. Slowly release the |
| position. Keep tension on your biceps at the bottom of | | | | band to your starting position. Repeat exercise by |
| the movement. Repeat. | | | | alternating arms. |
| Secure one end of the by wrapping it around the leg | | | | Sit on a flat bench and secure the ends of a band by |
| of a flat bench or around your foot. Grasp the free | | | | grasping the handles in each hand and rolling the band |
| handle with your opposing hand. Sit on the bench and | | | | around your hands to reach your desired band length. |
| place your working elbow against the inside of your | | | | Place one hand behind you at the base of your seat. |
| knee. Your upper torso will be leaning forward in this | | | | Raise your opposite hand over head with your elbow |
| position. Let your working hand fall naturally toward the | | | | bent and your upper arm aligned with your torso. The |
| floor. Pull the band toward your chest by contracting | | | | band should not have any slack in this starting position. |