Dumbbell Curl - Alternate Incline
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 flat on the floor, 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 arm stationary, curl your right hand forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palms of your hands are facing forward. Exhale during this movement. Continue the movement until your right biceps is 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 hand back to the starting position. Inhale during this movement. Repeat the curl with the left hand. This is one repetition. Repeat for the recommended number of repetitions.
The alternate incline dumbbell curl is an alternative exercise to the traditional seated or standing dumbbell curl. It is a favorite biceps builder among body builders.
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 flat on the floor, 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 your right hand towards your shoulder while rotating your palm to facing forward.
While holding the upper arm stationary, curl your right hand forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palms of your hands are facing forward. Exhale during this movement. Continue the movement until your right biceps is 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 hand back to the starting position.
Reversing the movement of the right arm, slowly lower the dumbbell until it has returned to the starting position. At the bottom position, keep a slight bend in the elbow to ensure that muscle tension remains. Inhale during the movement.
Step 4
Repeat the curl with the left hand.
While holding the upper arm stationary, curl your left hand forward and upward while contracting the biceps. Rotate your hand as it curls upward until the palms of your hands are facing forward. Exhale during this movement. Continue the movement until your left biceps is 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 hand back to the starting position.
Reversing the movement of the left arm, slowly lower the dumbbell until it has returned to the starting position. At the bottom position, keep a slight bend in the elbow to ensure that muscle tension remains. Inhale during the movement.