The incline bicep curl as the name suggests targets your bicep brachii muscle. Therefore, the exercise strengthens and defines your upper arm.
To perform this technique, you will require an incline bench and a pair of identical dumbbells. Alternatively, you can use a set of kettlebells.
How to do the incline bicep curl:
- Start by adjusting the bench so that it inclines to about 45 degrees. Place the dumbbells on the sides of the bench.
- Proceed to sit on the bench. Grab the dumbbells on both hands and suspend them on your sides ensuring that your elbows are close to your torso. Keep your back straight on the inclined pad and press your feet firmly on the floor. Ensure that you engage your core throughout the entire exercise. This marks your starting position.
- Curl both hands simultaneously ensuring that you bring the weights close to your armpits. Exhale and contract your biceps while doing this. Ensure that your palms should face upwards.
- Pause briefly then lower the dumbbells to your starting position in a slow and controlled motion.
- Perform 10 to 15 repetitions for 3 sets.
WHAT MUSCLES DOES THE INCLINE BICEP CURL WORK?
The incline bicep curl plays a significant role in activating your bicep brachii muscles. These muscles are the largest among the bicep group.
This plays a vital role in strengthening them. Additionally, while lowering the weights down, you engage the biceps by elongating their muscle fibers. Therefore, your biceps become bigger, stronger, and more toned.
The exercise works your core muscles. This is because you tighten your core throughout the entire exercise. As a result, your core becomes toned. Additionally, your core power improves.
The incline bicep curl grows and strengthens your brachioradialis. This also promotes upper arm strength.
INCLINE BICEP CURL BENEFITS
STRETCHES YOUR BICEP MUSCLE
The incline bicep curl stretches your bicep muscles in a significant way. The tremendous stretch stimulates the growth of the muscles. As you release the weights downwards you stretch your bicep muscles, hence strengthening them.
PROMOTES GOOD FORM
The workout structure makes it easier for you to perform it in good form. For instance, you perform the exercise while seated, hence your legs, hips, and back are stable. This prevents you from producing momentum while lifting the weights.
LEADS TO THE DEVELOPMENT OF THE LONG HEAD PART OF THE BICEPS
One of the most conspicuous aspects of fit men is the popped-out biceps. They portray strength and physical attractiveness. The good news is that you can be able to achieve this by performing the incline bicep curl correctly and consistently. The technique develops the long head part of your biceps. The long head pops out each time you flex your arms.
PROMOTES CONSTANT MUSCLE TENSION
A significant benefit of the exercise is that you maintain consistent muscle tension throughout. This plays a vital role in bicep development.
ALTERNATIVES TO INCLINE BICEP CURL
The barbell curl is a great alternative since it primarily works on your biceps. Furthermore, the technique enhances your grip strength. All you need for this exercise is a barbell. Ensure that you lift according to your fitness needs. Lifting too heavy might cause injuries.
How to do the barbell curl:
- Start by standing upright behind the barbell. Pull your shoulders back and keep your chest out. Maintain a shoulder-width stance.
- Grab the bar with an underhand grip. Ensure that your hands are shoulder-width apart.
- Suspend the bar on your thigh region. Ensure that your elbows are not locked out. This is your starting position.
- Flex your elbows to curl the bar forwards until it almost touches your shoulders. Once in this position, squeeze your biceps.
- Pause briefly then lower the bar to the starting position by extending your arms.
- Repeat 10 times for 3 to 4 reps.
The chin-up is a great exercise to grow and strengthen your biceps. The technique focuses on using your biceps to lift your entire weight. As a result, your biceps experience massive activation. To perform this technique, you require a mounted bar.
How to do the chin-up:
- Use a box or bench to reach the mounted bar. Avoid jumping to it directly. Grasp the bar using an underhand grip. Your hands should be shoulder-width apart.
- Release your legs from the box then hang. Bend your elbows slightly. Engage your core and squeeze your quads and glutes. This is your starting position.
- Pull your body upwards until your collar bone almost touches the bar. Pull your shoulder blades down while doing this.
- While at the top, pause briefly.
- Lower your body to the starting position by straightening your arms.
- Perform 10 reps for 3 sets.
INCLINE BICEP CURL MISTAKES TO AVOID
LIFTING TOO LIGHT
When the dumbbells are light, your movements become quick. This fails to engage your biceps. Challenge yourself by lifting weights that activate your biceps.
LIFTING TOO HEAVY
Lifting too heavy is also counter-productive. This is because heavyweights prevent you from completing a full rep correctly. Besides, you strain your muscles.
As much as the exercise stretches the muscles fibers of the biceps, avoid overstretching. Too much of something is dangerous. Hence, overstretching your arms can cause strain and injury to your muscles.
MOVING YOUR SHOULDERS AND ELBOWS
While performing the incline bicep curl, ensure that your shoulders and elbows are in place. When you move your shoulders, you activate your front deltoids. As a result, you fail to accomplish the purpose of the workout.
The incline bicep curl is a great exercise to enhance your upper hand. Your confidence grows as you flex your arms. Furthermore, you develop upper body strength.
As noted earlier, avoid lifting too heavy or too light. If you are not sure about the right weight that is suitable for you, consult your gym trainer.
Avoid overdoing the exercise since it can cause muscle strain or injury. Perform the recommended reps that your fitness trainer allocates you.