I love incline dumbbell bicep curls.
They really give the biceps a full range of motion and a great stretch at the bottom of the rep.
Check out the video, then the instructions follow…
(1) Getting Into Position
- Keep your feet flat on the floor
- Take a firm, commanding grip of the dumbbells
- Hold the dumbbells at your side, with your palms facing outward – away from your body
- Your backrest should be in an incline position – about 60 degrees up from the flat position is good.
(2) Concentric Part of the Repetition
- Take a deep breath in
- On exhaling, curl the dumbbels up
- Fully contract the biceps but do not raise the dumbbells past the point where tension leaves the biceps
- It should take 1-2 seconds to get to the top of the movement
(3) Eccentric Part of the Repetition
- Start to lower the weight with a slow, smooth motion.
- It should take 2 seconds to lower the weight back to the starting position
- Lower the weight right down so that your arms are fully extended and your biceps get a good stretch
- Now Repeat step 2
You should hit failure somewhere between the 8th and 12th rep. If you can do more than 12 reps, make a note to increase the weight on this set for your next bicep workout.