Instructions:
- 1Sit on an incline bench holding a dumbbell in each hand with an underhand grip, letting the arms hang down fully extended
- 2Keeping your upper arms stationary, curl the weights while contracting your biceps
- 3Slowly lower the weights back to the starting position
- 4Repeat for the desired number of reps
Tips:
- Avoid using your back or shoulders to lift the weights, your arms should do all the work
- Do the curl in a slow and controlled manner, avoid swinging or fast movements
- Focus on squeezing the biceps at the top of the movement
- Remember to breathe - inhale while bringing the weights up and exhale while lowering them
Dumbbell Incline Inner Biceps Curl
The dumbbell incline inner biceps curl, also known as db incline inner biceps curl, is an effective exercise designed to isolate and target the biceps brachii, particularly focusing on the inner portion of the muscle. Utilizing a dumbbell as equipment, this movement is ideal for anyone looking to enhance their upper arm strength and develop a well-defined arm profile.
How to Perform the Incline Inner Biceps Curl
- Begin by setting an incline bench to a comfortable angle, generally between 30 to 45 degrees.
- Grab a dumbbell in each hand and sit back on the incline bench, allowing your arms to hang straight down towards the floor.
- With your palms facing each other, slowly curl the dumbbells towards your shoulders, focusing on maintaining control throughout the movement.
- At the top of the curl, squeeze your biceps for a moment before lowering the weights back to the starting position.
- Repeat for the desired number of repetitions.
Benefits
This exercise not only targets the biceps but also contributes to overall arm stability and strength. By performing incline curls, individuals can engage the inner portion of the biceps, which can sometimes be overlooked with other bicep exercises. Incorporating this movement into your workout regimen can lead to increased muscle definition and strength.
Important Tips
- Keep your elbows close to your body throughout the movement to prevent strain and maintain proper form.
- Avoid swinging the weights; focus on a controlled and steady motion.
- Adjust the incline of the bench to find the angle that feels most comfortable for your body structure.
- Start with lighter weights if you are new to the exercise, gradually increasing the weight as your strength improves.
What Part of the Bicep Do Incline Curls Work?
The incline bicep curl primarily works the biceps brachii, specifically engaging the inner part of the muscle. This makes it an excellent addition to any arm workout focused on achieving balanced arm development.
Whether you are at home or in the gym, learning how to do incline bicep curl correctly can enhance your arm training effectiveness. With the right technique and consistency, the how to do incline dumbbell curl will undoubtedly yield impressive results over time.