Flexor incline dumbbell curls are designed to completely isolate the biceps muscles. Another benefit of this exercise is that each repetition includes a stretch position for the biceps, due to the angle between the shoulders and trunk and because the thumbs point away from the body. Find more biceps exercises at the weight training main page.
Execution
- Sit on an incline bench with the backrest adjusted to approximately 45°.
- Let your arms hang down at your sides and grab two dumbbells with your palms facing forward.
- Your thumbs should point away from your body throughout the entire exercise, and the weights should not twist as you curl them up.
- Keep your shoulders close to the bench.
- Curl both dumbbells up at the same time until your biceps are fully contracted, and exhale during the movement.
- Avoid using momentum by swinging your arms.
- Slowly lower the weights until your biceps are relaxed and inhale.
- Do not lower the weights too far or too fast, as you could injure your elbows.
- Fully extending the elbows at the bottom of the movement stretches the biceps.
- Keep your upper arms stationary as you curl the weights.
Advice
- The biggest mistake is moving the dumbbells too fast. Be careful to avoid injuring your elbows and shoulders.
- Intensive reps are very effective with flexor incline dumbbell curls. These are fast, short repetitions performed at the end of the set—after reaching muscle failure.
Suggestions
- Barbell Biceps Curl
- Preacher Biceps Curl
- Alternating Dumbbell Curl
- Dumbbell Biceps Hammer Curl
- Incline Dumbbell Curl
- Concentration Curl
- Biceps Stretch
