Incline Dumbbell Biceps Curl

March 20, 2015 - Bicep Exercises, Dumbbell Exercises, Upper Arm Exercises
Incline Dumbbell Biceps Curl



The incline dumbbell curl is great isolation movement for biceps. It works the biceps muscle from stretched position which puts the emphasis on the long (outer) head of the biceps. It gives a great stretch and good peak contraction if it’s performed properly.


Prepare for the exercise by first set an adjustable bench between 45-60 degrees. Choose a pair of dumbbells and grasp one in each hand. Sit on the bench and lay back until your back and head are flat on the bench. Keep your feet firmly on the floor. Your hands should be in one line with shoulders hanging out straight to the floor. Your palms should look forward and you have to keep your elbows slightly flexed. This is the starting position.


As you keep your elbows stationary curl the dumbbells up by flexing your biceps. Don’t stop the curl until you reach maximal contraction and your own biceps is stopping the movement. Hold the contraction for a second and slowly lower the dumbbell at the same path. Inhale at the starting position and exhale during the contraction at the top. Perform the desired amount of reps.