Incline dumbbell curl exercise is a fantastic isolation exercise for the biceps that specifically targets the long head.
This is a great exercise for those that want to increase the peak/height of their biceps and who also want to gain great transfer-over strength to their barbell curls.
Incline Dumbbell Curls Exercise How To
- Locate an adjustable bench and set it at a 45 degree incline.
- Sit down on the bench with a dumbbell in each hand hanging behind the body.
- Ensure that the upper arm is close to the body and that the elbows are locked in position perpendicular to the floor.
- Curl the weight up (Note that this can be done one arm at a time or both arms simultaneously).
- Squeeze the biceps at the top for peak contraction and then lower the weight slowly, flexing the triceps at the bottom for one full repetition.
Form and Technique
Keep your head back on the bench at all times and ensure the elbows are close to the body and pointing down.
The lower the angle, the greater the biceps will stretch making the exercise more difficult/effective.
Variations: Incline Hammer Curls, Dumbbell Spider Curls
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps
Incline Dumbbell Curl FAQs
Are incline dumbbell curls good?
Yes, include dumbbell curls are a fantastic bicep exercise to build size and strength and for overall variety in your workout.
What muscles do incline dumbbell curls work?
The muscles worked during incline dumbbell curls are primarily the biceps brachii muscle.
And because you’re on an incline you’ll get a greater range of movement during the exercise, which is ideal for muscle growth.
What can the average man dumbbell curl?
It depends on how often the average man does dumbbell curls!
As a beginner, the average man could be lifting approximately 10kg (22lb) dumbbells and with consistent training could be lifting approximately 20kg (44lb) dumbbells within several months.
How do you do incline dumbbell curls at home?
To do incline dumbbell curls at home you’ll ideally need an adjustable weight bench as it’s designed for support and safety during such exercises.
How To Do Incline Dumbbell Curls
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