Dumbbell Curl - Prone Incline
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell Incline Bench Pull Gym
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells.
Sit face down on an incline bench. Grasp dumbbells, with a supinated grip, and let them hang beside the bench. This is your starting position. While holding the upper arm stationary, and keeping your elbows close to your sides, curl the dumbbells forward and upward, while contracting the biceps. Exhale during this movement. Slowly bring the dumbbells back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Sit face down on an incline bench, holding dumbbells hanging down beside the bench.
Sit face down on an incline bench. Grasp dumbbells, with a supinated grip, and let them hang beside the bench. This is your starting position.
Step 2
Curl the dumbbells up, keeping the upper arms stationary.
While holding the upper arm stationary, and keeping your elbows close to your sides, curl the dumbbells forward and upward, while contracting the biceps. Exhale during this movement.
Step 3
Slowly bring the dumbbells back to the starting position.
Slowly bring the dumbbells back to the starting position. Inhale during this movement. Hold dumbbells, with a supinated grip, and let them hang beside the bench.