The Seated Incline Dumbbell Curl (Top Bicep Curl Variation)
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Video Summary:
The Seated Incline Dumbbell Curl (Top Bicep Curl Variation)
http://www.SeanNal.com/articles/training/seated-incline-dumbbell-curl.php
When it comes to free weight bicep exercises, the seated incline dumbbell curl might just be my favorite variation to include in my bicep workouts.
Having the arms positioned slightly behind the body allows for a greater stretch in the bottom position, and this helps to keep constant stress on the biceps throughout the entire range motion. In addition, the use of dumbbells ensures that each arm is worked independently for even development.
Proper Seated Incline Dumbbell Curl Form:
1) Set a bench at roughly a 45 degree angle and lay back, holding a pair of dumbbells at your sides with your palms facing up.
2) Curl the weight up until you feel a full contraction in your biceps, and then lower it back down until your arms are fully straightened.
Keep the following form tips in mind on your incline curls in order to maximize stress on the biceps...
* Make sure your elbows remain relatively stationary and that they don't drift forward or flare outward as you curl the dumbbells up.
* Don't curl the weight past the point where tension leaves the biceps. Just curl them as high as you can while still maintaining full stress on the biceps and then lower back down from there.
* During your incline dumbbell curls, keep your wrists either neutral or slightly extended to take stress off the forearms and move more into the biceps.
* To get a full stretch on the biceps and increase the ROM, flex your triceps at the bottom of each rep.
Give the seated incline dumbbell curl a try during your next bicep workout and see how you like it. Incline curls are highly effective when done properly and you should feel these hitting your biceps more effectively than most other common bicep curl exercises.
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