Incline dumbbell curls are similar to seated dumbbell curls only this time, you will be using a incline bench to perform the exercise. This causes a nice “stretch” of the biceps at the bottom of each repetition and leads to a stronger contraction in the lifting part of each rep. Try putting the bench at various angles (30, 45, and 60 degrees, etc.) to hit your biceps from multiple angles and really fry them. You can change the angle of the bench from set to set or from workout to workout to keep things fresh. Add incline dumbbell curls to your routine for more complete bicep development.
Performance: Set an incline bench to your angle of choice. Lie back on the bench while grasping a dumbbell in each hand using a neutral grip (palms facing each other). Let your arms hang straight down from your shoulders. Keep your elbow and upper arm still, slowly curl the weight upward, turning your hand as you lift so your palm faces your shoulder by the end of the rep. This helps to hit the bicep from multiple angles throughout the course of each rep. Pause and squeeze the bicep at the top of the motion, then slowly lower the weight to the starting position. You should feel a nice stretch in your biceps at the bottom of the rep. Repeat with your other hand if performing alternating curls; you can also perform this same movement with both arms at the same time.
Muscle Emphasis: primary emphasis on the bicep, secondary stress on the brachialis and forearm flexors
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