The Incline Dumbbell Bicep Curls Arm Exercise

Video Transcript

" Hi! I’m Manny Castro, Exercise Physiologist. For this particular biceps exercise, again, we’re using dumbbells. This time we’re going to use a bench to put more emphasis on the inner biceps. We’re also going to use gravity a little bit more to our advantage. What you want to do is incline a bench about 45 degrees, or a little bit taller, about 60 degrees. Then let your arms hang down to your side. Your palms are going to be facing forward. Actually, you want to come up at a little bit of an angle. What you’re targeting is the inside of the biceps towards your body. Once again, you want to come all the way down, all the way up, and keep your elbows pointing down to the floor. Count to 3 on the way up, nice and slow, pause at the top, concentrate on that bicep muscle, squeeze it, and then right back down. Again, about 10-12 repetitions, 12-15 if you like to do high repetitions with low weight. The lower in repetitions you give the higher you want to come up in weight and the more muscle development. "