Incline Dumbbell Prone Curl Using an Abdominal Bench

Differentiation: Mechanics

This variation of an Incline Dumbbell Curl is unique. Here is how: you lay on an incline abdominal bench. The bench has an incline angle | that puts your arms in a position that faces the greatest amount of gravitational resistance. Using more resistance increases the overall strength development of your biceps. Finally, you curl both dumbbells simultaneously. Using dumbbells allows your biceps to work with the same amount of weight. Using equal weight increases the symmetry of both biceps.

Starting Position

To get into starting position, do this...

1) Locate an abdominal bench.

2) Set the abdominal bench to a 45-degree angle.

3) Obtain two dumbbells.

4) Grasp a dumbbell in each hand.

5) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.

6) ...and your lower legs straddling the other end of the bench, your feet wide apart.

7) ...and your feet slightly apart on the floor.

8) Allow your arms to fall forward loosely.

9) ...with your palms facing forward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you curl the dumbbells upward toward your face, using your biceps.

3) ...until the dumbbells reach shoulder level.

4) This is the ending position.

5) Hold this position for a count of one second.

6) Inhale as you lower the dumbbells to the starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Do not flare your elbows in or out. Keep your elbows stationary and the same distance apart.

Keep your upper arms stationary and focus on only moving your forearms during the movement. It is very easy to swing the dumbbells up since your elbows are not resting on any platform for support.

Keep your upper arms roughly perpendicular to the floor throughout the movement.

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.

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