Decline dumbbell curl is an effective exercise that can help to build your biceps brachii.
Inasmuch as you will lift lighter weights compared to other weight lifting exercises, it is recommended as one of the best for your biceps.
This routine will also reduce your chances of muscular imbalance because you will be lifting dumbbells.
HOW TO DO DECLINE DUMBBELL CURL PROPERLY
You will require an inclined bench to perform this exercise.
- Moderately place two light dumbbells at the backrest end of a weight bench and set the back pad to between 45-60 degrees.
- Your chest pressed hard against the backrest, sit on the bench, reach down for the dumbbells with a supinated grip.
- Hang your hands so that your elbows are extending.
- While having your elbows still, curl the weights towards your shoulders.
- Continue lifting until the undersides of your forearm are firmly in contact with your biceps. Hold for the contraction for a moment.
- Lower the weights slowly and under control until your elbows are against extended.
- Repeat this for the desired number of reps.
DECLINE DUMBBELL TIPS TO CONSIDER
For you to stick to the right form and reap the maximum benefits of this routine, consider the following tips.
Maintain your shoulders and elbows locked throughout the exercise.
If this is your first time, consider trying out an alternative exercise of this routine first.
When lifting up, keep the movements slow and under control.
Always work with weights you can manage as this will reduce injury risks.
WHAT MUSCLES DO DECLINE DUMBBELL CURL WORK?
Decline dumbbell curl mainly works the biceps brachii. This is the two headed muscles located at the front of your arm, merging as one muscle belly near your elbow.
BICEPS BRACHII
Your biceps brachii muscle is connected to your shoulder blade in two areas: it flows down to your upper arm bone and inserted to the lower arm bone by a tendon.
When this muscle contracts, your forearm will be pulled up and your arm will bend at the elbow. It is also the main mover during decline dumbbell curl.
BRACHIALIS AND BRACHIORADIALIS
Your brachialis muscle is found under your biceps brachii muscles and is a long muscle whose purpose is to flex your elbow.
Additionally, it also connects your upper arm bone to the long forearm bone.
On the other hand, your brachioradialis muscle assists the brachialis with flexing the elbow. It also connects your humerus bone to the short lower arm bone known as the radius.
DELTOID MUSCLE
The deltoid is the rounded muscle that curves around the outer parts of your shoulder and upper arm.
This muscle forms a triangular shape with the wide part of the triangle attaching to your collarbone right before stretching down to the humerus.
This muscle is responsible for various movements including: during your bicep curls, if you are not strictly isolating the elbow joint, it helps to bring your upper arm forward.
BENEFITS OF DECLINE DUMBBELL CURL
INTENSE BICEP CONTRACTION
As mentioned before in this article, decline dumbbell curl will work your bicep brachii, which is considered as a vanity muscle because it is easily visible at the front of your body.
If you are aiming for a muscular and more athletic look, always focus on your biceps.
The bicep brachii is an elbow flexor in your arm. This means that it is responsible for the bending movement at your elbow joint. Additionally, it also helps in rotating your forearm.
In your day-to-day activities, strong biceps will come in handy when carrying or lifting things up. These muscles will also aid in other arm-based movements such as closing doors, pulling objects towards or away from your body.
The decline dumbbell curl is one effective way to build stronger biceps and provide greater strength and definition.
Additionally, including it in your exercise routine will help to wrist stability and improving strength grip.
DECLINE DUMBBELL CURL ALTERNATIVES
PREACHER CURLS
Just like the decline dumbbell curls, this exercise will also focus on your biceps.
Additionally, the platform used will also provide stable support for your upper body, hence you will be able to lift heavier weights without a high risk of injury.
DUMBBELL CONCENTRATION CURL
This routine will allow you to isolate your biceps while also preventing you from using momentum in lifting weights. All the momentum has to originate from muscle strength.
PRONE INCLINE CURLS
This alternative will see your arms moving at the same range of motion as in the concentration curls.
Additionally, you will also have the advantage of resting your weight against a bench meaning it can’t be involved in moving the weight.
CHIN UPS
Although this is not an isolated bicep exercise, your biceps will work to lift your body up and lower it back down under control.
This move is effective because instead of focusing on a single muscle, it works other muscles around your arm and back.
CABLE CURL
This alternative is one of the best training routines aimed at strengthening your biceps.
Additionally, it helps to promote muscle growth, making your biceps to look bigger and stronger.
HUMMER CURL
Of all the bicep curl alternatives, the hummer curl will not only target your biceps but also improve your grip strength and wrist stability while performing other routines.
OVERHEAD DOUBLE CABLE CURL
This routine will completely isolate your biceps. However, your front delts which are used in other traditional lifts will not be isolated.
COMMON DECLINE DUMBBELL CURL MISTAKES TO AVOID
Flaring your elbows. This will shift the focus of the exercise from your biceps to other parts of your body, rendering this routine ineffective.
Use of momentum. If your body is heavier, you will be tempted to employ your entire upper body to help in curling the dumbbell up.
Using partial range of motion. If you want to reap the full benefits of this routine, you have to curl the weight all the weight up to your shoulder and extend your elbow all the way to your bottom.
TAKE AWAY
The decline dumbbell curl is the best routine for working your biceps. If you want to increase the size and strength of your bicep muscles, consider adding it to your routines.
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