Dumbbell Curl - Standing Incline Single
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.
Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold dumbbells in your hands, with the palms of the hands in a supinated grip (palm facing up). Your armpits should be at the top of the incline bench and your triceps lying on it. This is the starting position. While holding the upper arm stationary, curl your right hand forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells in your hands, with the palms of the hands in a supinated grip (palm facing up). Your armpits should be at the top of the incline bench and your triceps lying on it. Repeat for the recommended number of repetitions. While holding the upper arm stationary, curl your left hand forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Slowly bring the dumbbell 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
Stand behind an incline bench, armpits at the top of the bench, triceps lying on the bench. Hold dumbbells with underhand grip.
Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold dumbbells in your hands, with the palms of the hands in a supinated grip (palm facing up). Your armpits should be at the top of the incline bench and your triceps lying on it. This is the starting position.
Step 2
Curl the right dumbbell up, squeezing your biceps at the top of the movement.
While holding the upper arm stationary, curl your right hand forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the barbell is at shoulder level.
Step 3
Slowly lower the dumbbell to the starting position.
Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells in your hands, with the palms of the hands in a supinated grip (palm facing up). Your armpits should be at the top of the incline bench and your triceps lying on it. Repeat as required.
Step 4
Curl the left dumbbell up, squeezing your biceps at the top of the movement.
While holding the upper arm stationary, curl your left hand forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the barbell is at shoulder level.
Step 5
Slowly lower the dumbbell to the starting position.
Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells in your hands, with the palms of the hands in a supinated grip (palm facing up). Your armpits should be at the top of the incline bench and your triceps lying on it. Repeat as required.