Decline Dumbbell Curl is one of the most effective biceps workouts. It usually helps in stretches your biceps muscles. It exerts 90% to 92% of the pressure on your biceps. If you want to pump up your biceps than this workout is perfect for you.
Targeted areas- Biceps balls, brachi.
How to do
Lie down on an incline bench at an angle of 45 degrees facing your chest towards the bench. Grab a pair of dumbbells in your each hands. Bend your elbows and rest your arms. This will be your starting position. Now curl the dumbbells in such a way that both of your palms are parallel to each other. Pause for a while when the dumbbells reach close to your shoulders and then release down the dumbbells to the starting position. Here you have completed one rep.
Complete 3 sets of 12, 10, 8 reps.