Incline Dumbbell Curl

Directions:

Preperation/body position

1. Find dumbbell that is of a suitable weight for you to execute the exercise.
2. Set incline bench to a suitable gradient, at about 40-50°.
3. Grasp both dumbbells, and sit back on bench, with arms extended down near sides.
4. Palms facing inwards. Shoulders remaining stationary.

Excution/Movement

1. Just using flexion of the elbow, curl the dumbbell up, rotating the wrist so that at the top of the movement the palm is facing upwards.
2. Keep elbows stationary throughout exercise.
3. After peak contraction, slowly lower the dumbbell to the start position, rotating the wrist back the opposite way so it returns to its original position at the beginning.
4. Repeat the same movement for the other arm, once completed, or you can perform the exercise simultaneous with both arms.

Comments

This dumbbell curl variant is a great choice for those looking to isolate the biceps brachii. Laying on an incline bench allows for little secondary muscle recruitment as torso remains stationary, placing all the stress onto the elbow flexor muscles.

It is possible to perform the exercise simultaneous with both arms, or alternating, contracting one arm at a time. Both allow for independent recruitment of the biceps brachii, ideal for anyone who have biceps brachii imbalance, as each arm is worked in the same manner (unlike a barbell, where the stronger side can over power the weaker side to execute the lift).

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.