How to Do Incline Dumbbell Bicep Curls

Incline dumbbell bicep curls use gravity to create an optimum workout for the biceps. Using an incline bench allows you to target your inner biceps. Working with dumbbells gives you greater freedom of movement and a more symmetrical workout for your arms.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Incline bench
• Dumbbells

1. Adjust an incline bench to a 45- to 60-degree angle.

2. Position yourself on the bench and pick up the dumbbells. Allow your arms to hang down either side of the bench with your palms facing forward.

3. Keep your elbows in near your body and lift the dumbbells towards your biceps. Rather than lifting straight up, incline dumbbell bicep curls are done at a slight angle to better target the biceps.

4. Lift the dumbbells in a slow, concentrated motion. Pause at the top of the bicep curl, when your biceps are most engaged. Squeeze your biceps, and then lower the dumbbells slowly to the starting position.

5. Repeat the exercise 10 to 12 times, or 12 to 15 times if you're doing the incline curls with light weights. Complete 3 to 4 sets.

Tips & Warnings

• The lower the number of repetitions you do, the heavier your weights should be. This approach leads to greater muscle development.
• Your forearms shouldn't move past a vertical position in an incline bicep curl. If they do move past this point, focus on keeping your elbows in a more consistent position.
• You can alternate arms in this exercise if you want to focus on one arm at a time.

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