Incline bicep curls
Performing the commonly used dumbbell curl whilst on an incline bench can be an effective way of ensure a strict form throughout the exercise, increasing intensity and workload on the target muscles by eliminating secondary muscle involvement.
The exercise can be performed in an alternating manner, with one arm curling at any one time, left arm curling, right arm curling, and so on. The dumbbell curl on an incline bench can also be performed with both arms curling at the same time, as there is less concern about balance due to the torso being supported by the bench.
Performing incline bicep curls
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find dumbbell that is of a suitable weight for you to execute the exercise.
- Set incline bench to a suitable gradient, at about 40-50°.
- Grasp both dumbbells, and sit back on bench, with arms extended down near sides.
- Palms facing inwards. Shoulders remaining stationary.
- Just using flexion of the elbow, curl the dumbbell up, rotating the wrist so that at the top of the movement the palm is facing upwards.
- Keep elbows stationary throughout exercise.
- After peak contraction, slowly lower the dumbbell to the start position, rotating the wrist back the opposite way so it returns to its original position at the beginning.
- Repeat the same movement for the other arm, once completed, or you can perform the exercise simultaneous with both arms.
Incline curls courtesy of Fitness Uncovered - Bodybuilding & Fitness
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