|
Overview
While incline dumbbell curls are similar in form to the standing dumbbell curls, this exercise places the body in a position that allows for a greater stretch and range of motion for the biceps. Because of this, some individuals may find that the incline dumbbell curl gives an even better workout than the standing variation. Also, the fact that your back is flat against the bench makes it practically impossible to swing your body to move the weight. The fact that such a strict form is almost forced makes this an especially good exercise to those who are new to gym.
Setup
Take a dumbbell with the desired amount of weight in each hand and sit on the incline bench with your back flat against the padding. Allow each arm to hang down each side of the bench. Although your back and shoulders should be flat against the bench, feel free to lift your head and watch each arm for proper form.
Movement
Exhale as you use your bicep muscles to bring one arm to the fully contracted position. Squeeze for a moment at the top and feel the pump in the bicep muscle. As you slowly lower your hand, begin the upward movement with the other hand and continue to alternate this motion for the desired number or repetitions.
Tips From the Trainer
As with other dumbbell curls, this exercise can be done with both arms at the same time or alternating between each arm. Working both arms at the same time requires a greater amount of energy at any given moment, while alternating allows you to focus more on each bicep as you lift. Both variations are valid and you will need to experiment and find which type gives your biceps the best pump.
Try experimenting with the angle of the bench. Trying different angles can keep variation in your exercise and continue to shock your biceps in different ways to help them to continue growing. This exercise can even be done lying on your back with the bench all the way flat, in which case it is called a lying dumbbell curl.
|