Incline Dumbbell Flexor Curl

Differentiation: Mechanics

This variation of a dumbbell incline curl is unique. Here is how: you keep your palms facing forward and your thumbs pointing outward, | unlike a normal incline dumbbell curl, where your rotate your hands 90 degrees as you lift the dumbbells. The hand position used in this exercise engages and strengthens your biceps, | brachioradialis, | and flexor muscles. That is why the flexor muscle appears in the exercise name. You curl both dumbbells simultaneously, | instead of alternating between your left and right arms.

Starting Position

To get into starting position, do this...

1) Locate a movable incline bench.

2) Set the adjustable bench to 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 incline bench with your back flat against the pad.

6) Place your feet flat on floor, wide apart,

7) ...and allow your arms to dangle loosely at your sides - 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 toward your shoulders.

3) ...until the dumbbells become level with your shoulders.

4) This is the ending position.

5) When the dumbbells touch your shoulders, hold this position for a count of one second.

6) Then, inhale as you gradually lower the dumbbells

7) ...until your arms are once again straight at your sides with your palms pointed upward.

8) Repeat reps for a full set.

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 upper arms stationary and focus on only moving your forearms.

Keep your elbows 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.

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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