If you’ve been following my work for a few years now, you’ll know I’m a fan of Incline Dumbbell Curls.
Here’s the advantage…
I find that when the body is in a decline position like this you get a great stretch at the bottom of the rep, and a great contraction at the top.
The downside is that you need to use pretty light weights in order to facilitate good form through a full range of motion in this movement,
The answer is therefore to include incline dumbbell curls in your bicep workout, BUT only as a finisher i.e. your last 1 or 2 sets.
Check out the video and I’ll talk you through the form below…
Incline Dumbbell Curls
Sit back on bench inclined to about 45-60 degrees.
Position two dumbbells with palms facing OUT, arms hanging straight down. Keep the palms out the full way through the range of motion (fully supinated). Some trainers will have you start with your palms in to the sides and supinate as you curl. However, this is not optimally effective as it takes much of the resistance off the biceps during the lower half of the rep.
Now raise one dumbbell taking about 1 second to hit the top of the rep. Then lower to the starting position more slowly under full muscular control – taking about 2 seconds.
Now repeat with the opposite arm, alternating between sides until muscular failure.
Note: You may sometimes see this movement called Decline Dumbbell Curls as the body is declined as opposed to the bench, which is inclined. Just to make you aware that it’s the same exercise.
Remember, use this as a FINISHER when blasting your biceps!
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