Select an incline between 30º-45º and stick with it. The higher the incline, the more you'll train the long head of your biceps.
Outer portion of your bicep.
Inner portion of your bicep.
A group of muscles on the inside of your lower arm.
A group of muscles on the outside and sides of your lower arm.
When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.
Incline (Adjustable) Bench Without Rack
You can adjust this bench to various angles depending on your goals. If other rackless bench types are unavailable, you might be able to use this one as a substitute. Only substitute for benches you can match the angle of.
Exercises that target the same primary muscle groups and require the same equipment.
Exercises that target the same primary muscle groups with different equipment