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Incline Dumbbell Curls - Biceps
Incline dumbbell
curls are designed for the inner and the outher biceps.
The beginning of the exercise works out the outside of your biceps
and the end works out the inside.
An exercise to isolate the inside of the biceps is the flexor incline biceps curl.
Find more biceps exercises at weight training main.
Technical description: Incline Dumbbell Curls - Biceps
- Sit on an incline bench ( backlean adjusted to appr. 45°)
Let your arms hang down on your sides and grab two dumbbells with the thumbs pointing forward.
( dumbbells parallel to the bench )
The thumbs point forward at the beginning and when you curl up the weights, you twist out your hands,
so that your thumbs point away from your body.
- Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale.
Don't create momentum by swinging your arms.
- Let the weights sink back down until your biceps are relaxed and inhale.
Don't move too far or too fast ! You might injure your elbows if you extend your arms totally.
However - extending the elbows totally can help to stretch the biceps at this point.
If you decide to do straighten your elbows totally, ... only if you move the weights very very slow.
- Try not to move your upper arms too much when you move the weights up and down.
Trainer advice: Incline Dumbbell Curls - Biceps
- The biggest mistake you can make is moving the dumbbells too fast in order to create momentum.
By doing so you will injure your elbows and your shoulders.
- Intensive reps are very effective with this exercise.
( intensive reps = fast short repetitions at the end of your set - only move the weights from shoulder to chest level )
Related instrctions: Incline Dumbbell Curls - Biceps
Videos: Incline Dumbbell Curls - Biceps
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