Incline Dumbbell Curls
Overview
Like most curls, this exercise focuses on your biceps. You’ll need an incline bench and two dumbbells.
Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside. The bicep extends all the way from your shoulder to your elbow, and allows you to both flex your arm up at the elbow, and supinate your arm, which is to say, turn your arm palm up.
Instructions
To begin, sit back on an incline bench. If it’s adjustable, don’t lean it too far back; you should be at least 45 degrees up.
Start with your hands in a neutral position, palms facing you.
As you curl both hands up, squeezing your bicep, rotate your palm upwards, exhaling as you do so.
Inhale as you return to the starting position. If you prefer, you can alternate hands rather than lifting both at the same time.
Tips
A common mistake is to swing your arm forward and lift up; this is bad for your shoulders and doesn’t help your bicep at all. Keep your arm down and only curl with the bicep.
Three sets of twelve reps is a good practice.
Incline dumbbell curls are a great way to mix up your usual bicep routine. Thanks for watching!
