How to Do Incline Dumbbell Concentration Curls

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By eHow Contributing Writer

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Incline dumbbell concentration curls use an incline bench to target the inside of the biceps. Here's how to use the curls to build monster biceps.

Difficulty: Moderately Easy

Instructions

Step 1

Adjust the incline bench to approximately 60 degrees.
Step 2

Pick up the dumbbell and stand behind the incline bench. Lean forward and lay your arm over the incline bench so that the top of the bench is near your armpit.
Step 3

Turn your wrist towards the ceiling. Curl the dumbbell towards your bicep, bringing it straight up to protect yourself from injury. Pause at the top of the curl and squeeze your bicep.
Step 4

Lower the dumbbell slowly to the starting position and pause to complete one incline dumbbell concentration curl. When you pause, keep your arm slightly above the incline bench. This keeps your muscles engaged.
Step 5

Complete 12 to 15 repetitions, and then switch to your other arm to complete one set of concentration curls. Do 3 to 4 sets.
Step 6

Increase the weight and lower the repetitions of the incline dumbbell concentration curls as you become stronger.

Tips & Warnings

You can achieve similar results using a preacher curl bench.
Focus on getting the full range of motion in your arm by extending your arm fully and curling as high as possible.

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