Alternating Incline Dumbbell Curl
a.k.a. Alternating Incline Dumbbell Curl, Alternating Incline Bicep Curl
Differentiation: Mechanics
This variation of an Incline Dumbbell Curl is unique. Here is how: you perform this exercise using one arm at a time, | alternating between your left and right arm with each rep. Working individual sides allows you to intently focus on developing each bicep individually. Using dumbbells also ensures that each arm lifts the same amount of weight. Using equal weight contributes to the overall symmetry of your biceps. You rotate your hands 90 degreees as you lift the dumbbells.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the incline bench at roughly a 45-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the bench.
5) Lie back on the bench with your back flat against the pad.
6) Allow your arms to hang down at your sides - with your palms facing your hips.
7) Place your feet flat on the floor, about shoulder-width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling the dumbbell up with your right arm.
3) Twist the dumbbell as you curl so that when your bicep is fully contracted your palm is facing up.
4) ...until the dumbbell reach chest height.
5) Once the dumbbell touches your shoulder, squeeze your biceps and hold this position for a count of one second.
6) Inhale as you lower the dumbbell using a controlled movement in the same motion (rotating your hand back to a hammer-type grip as you lower.)
7) Repeat this movement for the opposite arm.
8) Continue reps until you have completed a full set, using alternating arms for each rep.
9) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your elbow close to the sides of your body.
Keep your upper arms stationary and focus on only moving your forearms.
It is important to keep your back flat on the pad. Keeping your back pinned to the bench pad will focus the attention to your biceps, not your shoulders or back.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Ader Fitness Arm Blaster | $25.10 | |
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Squeeze your bicep and focus on rotating your hand as far as you can possible to ensure outer bicep development.