Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Mar 26, 2012 10:39 AM:
i've found that instead of alternating arms endlessly, using a "left, right, both, both" pattern seems to work more effectively. usually done in sets of 5 (15 pumps each arm)
i've found that instead of alternating arms endlessly, using a "left, right, both, both" pattern seems to work more effectively. usually done in sets of 5 (15 pumps each arm)-See Less
Mar 19, 2012 7:16 AM:
With correct form this puts more emphasis on the long head of the bicep, a good variation for this is to angle out your arms to form a "Y" shape to put all the pressure on the long head....just be careful with going heavy though.
With correct form this puts more emphasis on the long head of the bicep, a good variation for this is to angle out your arms to form a "Y" shape to put all the pressure on the long head....just be careful with going heavy though.-See Less
Feb 23, 2012 6:35 AM:
Not one of my favorites but I'll give it another try one day
Not one of my favorites but I'll give it another try one day-See Less
Jan 24, 2012 1:57 PM:
i like this because it fills like a bigger range of movement
i like this because it fills like a bigger range of movement -See Less
Nov 9, 2011 9:21 AM:
I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.
I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.-See Less
Nov 9, 2011 9:18 AM:
Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.
Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.-See Less
Feb 23, 2012 6:35 AM:
Not one of my favorites but I'll give it another try one day
Not one of my favorites but I'll give it another try one day-See Less
Jan 24, 2012 1:57 PM:
i like this because it fills like a bigger range of movement
i like this because it fills like a bigger range of movement -See Less
Nov 9, 2011 9:18 AM:
Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.
Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.-See Less
Jul 26, 2010 3:29 PM:
I use this exercise as my biceps assistance exercise while running a 5x5 program. Gives a great full range-of-motion stretch. Though it's likely more of a result of eating a hell of a lot and the quality of the rest of my program, I've gained some good bicep size from this.
I use this exercise as my biceps assistance exercise while running a 5x5 program. Gives a great full range-of-motion stretch. Though it's likely more of a result of eating a hell of a lot and the quality of the rest of my program, I've gained some good bicep size from this.-See Less
Mar 26, 2012 10:39 AM:
i've found that instead of alternating arms endlessly, using a "left, right, both, both" pattern seems to work more effectively. usually done in sets of 5 (15 pumps each arm)
i've found that instead of alternating arms endlessly, using a "left, right, both, both" pattern seems to work more effectively. usually done in sets of 5 (15 pumps each arm)-See Less
Mar 19, 2012 7:16 AM:
With correct form this puts more emphasis on the long head of the bicep, a good variation for this is to angle out your arms to form a "Y" shape to put all the pressure on the long head....just be careful with going heavy though.
With correct form this puts more emphasis on the long head of the bicep, a good variation for this is to angle out your arms to form a "Y" shape to put all the pressure on the long head....just be careful with going heavy though.-See Less
Nov 9, 2011 9:21 AM:
I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.
I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.-See Less
Apr 3, 2010 7:28 PM:
I really like this lift. I got a tip from somewhere or someone to offset your grip. Hold your hand against the inside or outside plate. Makes you work to hold the DB level. Will make you sore.
I really like this lift. I got a tip from somewhere or someone to offset your grip. Hold your hand against the inside or outside plate. Makes you work to hold the DB level. Will make you sore.-See Less
Nov 20, 2009 6:10 PM:
ARNOLD loved it for bi's , so should you to , excellent isolation movement
ARNOLD loved it for bi's , so should you to , excellent isolation movement-See Less
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Review: Incline Dumbbell Curl
Jun 18, 2013 6:47 PM: Good
of people found this review helpful
Review: Incline Dumbbell Curl
Oct 11, 2012 4:35 PM: Good accessory exercise to starting strength program
of people found this review helpful
Review: Incline Dumbbell Curl
Oct 11, 2012 4:35 PM: Good accessory exercise to starting strength program
of people found this tip helpful
Tip: Incline Dumbbell Curl
Jun 2, 2012 4:30 PM: Doing the both arms variant in my opinion is better.
of people found this tip helpful
Tip: Incline Dumbbell Curl
Mar 26, 2012 10:39 AM: i've found that instead of alternating arms endlessly, using a "left, right, both, both" pattern seems to work more effectively. usually done in sets of 5 (15 pumps each arm)
of people found this tip helpful
Tip: Incline Dumbbell Curl
Mar 19, 2012 7:16 AM: With correct form this puts more emphasis on the long head of the bicep, a good variation for this is to angle out your arms to form a "Y" shape to put all the pressure on the long head....just be careful with going heavy though.
of people found this review helpful
Review: Incline Dumbbell Curl
Feb 23, 2012 6:35 AM: Not one of my favorites but I'll give it another try one day
of people found this review helpful
Review: Incline Dumbbell Curl
Jan 24, 2012 1:57 PM: i like this because it fills like a bigger range of movement
of people found this tip helpful
Tip: Incline Dumbbell Curl
Nov 9, 2011 9:21 AM: I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.
of people found this review helpful
Review: Incline Dumbbell Curl
Nov 9, 2011 9:18 AM: Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.