Dumbbell Curl - Incline Feet Up Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Anterior Shoulders Strength Dumbbell Incline Bench Pull Gym
Purpose: This exercise works primarily the biceps with the front (anterior) shoulders and forearms acting as secondary muscles.
Benefits: The exercise eliminates cheating to isolate the biceps. The incline makes it more difficult to curl the dumbbells.
Grab a dumbbell in each hand. Sit on the incline bench with your feet on a bench in front of you, your back against the back of the bench, and with the palms of the hands facing inward, and let them hang at your side. Your elbows should be close to your body. This is your starting position. While holding the upper arms stationary, curl the right dumbbell forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palm of your hand is facing forward. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the right dumbbell back to the starting position. Inhale during this movement. While holding the upper arms stationary, curl the left dumbbell forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palm of your hand is facing forward. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the left dumbbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Sit on an incline bench, holding dumbbells in each hand, palms facing inward.
Grab a dumbbell in each hand. Sit on the incline bench with your feet on a bench in front of you, your back against the back of the bench, and with the palms of the hands facing inward, and let them hang at your side. Your elbows should be close to your body. This is your starting position.
Step 2
Curl the right dumbbell towards your shoulder while rotating your palm to facing forward.
While holding the upper arms stationary, curl the right dumbbell forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palm of your hand is facing forward. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 3
Slowly bring the right dumbbell back to the starting position.
Slowly bring the right dumbbell back to the starting position. Inhale during this movement. The palms of the hands are facing inward, hanging at your side. Your elbows should be close to your body.
Step 4
Curl the left dumbbell towards your shoulder while rotating your palm to facing forward.
While holding the upper arms stationary, curl the left dumbbell forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palm of your hand is facing forward. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 5
Slowly bring the left dumbbell back to the starting position.
Slowly bring the left dumbbell back to the starting position. Inhale during this movement. The palms of the hands are facing inward, hanging at your side. Your elbows should be close to your body.