Iron Streak- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbells, bench
How to do it
- Lie chest-down on an incline bench with your arms hanging straight down, a dumbbell in each hand.
- Keep your upper arms vertical and curl the weights up.
- Squeeze, then lower slowly until your arms are straight.
Common mistakes
- Swinging your elbows back.
- Cutting the bottom of the rep short.
Know what to lift next
Iron Streak puts lifts like the Dumbbell Spider Curl into a weekly plan built around your goal, schedule and equipment. Every set shows the weight and reps to aim for, and your streak keeps score.