Seated incline dumbbell curl is the go-to exercise if you want bigger and stronger arms. Particularly the biceps.
Nonetheless, there are so many biceps workouts out there that it may be difficult to discern which is the best. Some of these exercises include; preacher curl, regular bicep curl and the incline dumbbell curl.
Instead of always resorting to the popular basic dumbbell or barbell curl, you can alternate with other biceps exercises like the seated incline dumbbell curl. The latter will help you build bigger biceps, work on your peak and prevent you from cheating.
Not only does this move isolate and stretch the long head of your biceps, but also pushes you to really apply force during contraction. So, add this workout to your routine if maximizing your bicep peak is one of your goals.
HOW TO DO SEATED INCLINE DUMBBELL CURL
Here are the steps for performing the exercise.
- Start by sitting on an incline bench while holding a dumbbell in each hand at arm’s length.
- Ensure your elbows are kept close to your torso and palms rotated such that they face forward. This will be your starting position.
- With your upper arm kept still, breath out and curl the weights forward as you contract your biceps. Make sure that your forearms are the only ones moving.
- Continue curling until your biceps are contracted fully and your dumbbells reach shoulder level. Pause for a few seconds at this contracted position.
- Now inhale as you lower the dumbbells back slowly to the starting position.
- Repeat for the desired amounts of sets and reps.
SEATED INCLINE DUMBBELL CURL MUSCLES ENGAGED
As discussed above, this is an isolating exercise for the biceps. Both the inner (short) and outer (long) heads of the bicep muscle are targeted.
Angling your arms away from the body works the inner bicep while angling your arms towards your body works the outer bicep.
Moreover, when you rotate your palms to face up, that is supination, your inner bicep is worked. On the other hand, facing your palms in or down, that is pronation, better engages your outer bicep.
Essentially, this movement maintains the tension on your biceps at both stretched and contracted positions in the range of motion. This is a, unlike other dumbbell exercises.
SEATED INCLINE DUMBBELL CURL BENEFITS
BUILDS BICEPS PEAK
During the exercise, you stretch the long head of the biceps first before contracting it. Thus, this long head, which makes up the mass of the biceps peak, contracts with more force.
Consequently, taking on more load during the movement. Therefore, effectively building biceps peak.
As discussed, this is an isolation exercise that targets your biceps only and has no accessory muscles. Therefore, you can effectively strengthen your biceps even with lighter weights as they are given maximum attention.
Since your back is against the incline bench during the exercise, you will not need to use a lot of momentum. You will be forced to use your biceps the most.
Do not ruin your form by swinging the weight as you will focus on the wrong exercise.
SEATED INCLINE DUMBBELL CURL ALTERNATIVES
The biceps curl is one of the easiest and most popular biceps movements. It is rightfully so as it hits every bicep part.
All you need to do is put your arms to your side with the weight in your hands. Then curl up in a slowly and controlled way.
Even though it targets the same muscles as the seated incline dumbbell curl, it lets you cheat after a certain number of reps. You can move your body such that the tension shifts to your shoulders and back as you lift the weight.
PREACHER BICEP CURL
The preacher bicep curl is another isolation exercise for the biceps. The preacher bench allows you to rest your arm on a slanted arm pad which supports said arm as you lift your weight.
This will enable you to lift with a relatively controlled movement. Remember to go light on the weights for this one.
ALTERNATE INCLINE DUMBBELL CURL
The alternate incline dumbbell curl and the seated incline dumbbell curl target similar muscles. However, it is easier to focus on the form for the former.
If you wanted to perfect your technique, you’d want to start with this alternating variation.
Lifting one arm at a time, isolates the muscles and helps you keep your elbows fixed.
FLEXOR INCLINE DUMBBELL CURL
The flexor incline dumbbell curl works both your upper arm and lower arm at the same time. It targets both your forearms and your biceps.
While seated with your back against the incline bench, hold a pair of dumbbells in each hand by your sides. Then flex your abs.
Curl the dumbbells and fully contract your biceps with your elbows kept still. Hold at the top of the movement when the dumbbells are about in front of your shoulders.
Lower the dumbbells slowly back to the initial position.
PRONE INCLINE REVERSE CURL
The prone incline reverse curl will require you to lie face down on an incline bench and perform your reverse curls in this position.
SEATED INCLINE DUMBBELL CURL MISTAKES TO AVOID
MOVING YOUR UPPER ARM
Do not move your upper arms during the movement. Otherwise, you will just be swinging and consequently break form.
Control the movement by keeping your upper arm stationary. This way you will keep the focus on your biceps and get optimal results from the exercise.
USING TOO MUCH WEIGHT
Do not use too much weight as you may break form and start swinging. Perfect your technique first before adding on weight.
RUSHING THE MOVEMENT
Do not rush the movement as the bicep needs to be nicely curled to maximize on the contraction. A smooth, constant tension is more like it.
This isolation exercise is a great one for sculpting your upper biceps. Moreover, optimal results are guaranteed since it works both your inner and outer biceps.
However, this is only possible if you maintain proper form. You will also need to incorporate other modifications and alternatives of the exercise to achieve this.