Inner Bicep Chest Stretch Curl
Combines a deep chest stretch with a bicep curl for added range of motion and arm activation
ChestIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: Biceps and chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Stand or sit holding a dumbbell in each hand with arms extended out to the sides
- Step 2: Open your chest and let your arms stretch slightly back
- Step 3: Curl both dumbbells in toward your chest
- Step 4: Squeeze your biceps and chest at the top
- Step 5: Extend back out to the stretch position and repeat
Equipment
- Dumbbells optional
Coaching tips
Benefits
Combines a deep chest stretch with a bicep curl for added range of motion and arm activation
Common mistakes
Rushing through the stretch portion instead of opening the chest fully
Make it harder
Increase the dumbbell weight or hold the stretch position longer
Make it easier
Use lighter dumbbells and reduce the stretch range
Breathing
Inhale opening into the stretch, exhale curling in
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 10-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.