Incline Dumbbell Curl
a.k.a. Incline Dumbbell Curls
Differentiation: Mechanics
This is a basic Incline Dumbbell Bicep Curl, where you curl both dumbbells simultaneously, | instead of alternating between your left and right arms. This exercise may seem similar to the Flexor Incline Dumbbell Curl, but it differs slightly. When performing this exercise - Incline Dumbbell Curl - | you rotate your hands 90 degrees as you lift the dumbbells. You do not rotate your hands when performing the flexor version.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the incline bench to a 30-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the bench.
5) Lie back on the incline bench with your back flat against the pad.
6) Place your feet flat on the floor, about shoulder-width apart.
7) Allow your hands to hang loosely at your sides with your palms facing your hips.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift and twist the dumbbells toward your shoulders,
3) Twist the dumbbells as you curl so that when your biceps are fully contracted your palms are facing up.
4) ...until the dumbbells reach chest height.
5) Hold the dumbbells at shoulder level for a count of one second.
6) Then, inhale as you slowly lower the dumbbells to your side.
7) Repeat reps for a full set.
8) 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 upper arms close to the sides of your body.
Keep your head and back flat on the pad when lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Keep your upper arms stationary and focus on only moving your forearms.
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. 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 |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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