The incline dumbbell curl is a strength-training exercise that targets the biceps brachii. The technique is beginner-friendly since it does not involve complex techniques.
To perform this exercise, you will need an inclined bench and a pair of identical dumbbells. Avoid selecting heavy weights if you are a beginner.
How to do the incline dumbbell curl:
- Start by inclining the bench to about 45 to 55 degrees. Place the dumbbells on the sides of the bench.
- Sit on the bench and place your back on the inclined pad. Do this while grabbing a dumbbell on each hand. Ensure that your palms face up. Keep your core tight, maintain a straight back, and press your feet firmly on the floor. Hang the dumbbells on your sides. This marks your starting position.
- Curl the dumbbells up towards your armpits. Maintain a tight core throughout.
- Pause briefly, then lower the dumbbells to your starting position.
- Perform 10 reps for 3 sets.
WHAT MUSCLES DOES THE INCLINE DUMBBELL CURL WORK?
BICEP BRACHII MUSCLE
The incline dumbbell curl mainly targets your biceps. Therefore, if you aim at growing and strengthening your biceps, include this exercise in your routine.
While curling up, you exert resistance on your biceps, causing them to tighten. On the other hand, while lowering the dumbbells down, you stretch the muscle fibers on your biceps. Both movements result in muscle strength.
FOREARM MUSCLES
The incline dumbbell curl also engages your forearm muscles. For instance, the exercise strengthens your wrist flexors.
Moreover, the technique enhances your grip strength. This is because you hold dumbbells throughout the entire routine.
CORE
The workout engages your core. This is because you tighten your core throughout the entire routine. This plays a vital role in boosting your core power promoting good posture.
INCLINE DUMBBELL CURL BENEFITS
BUILDS BIGGER BICEPS
The incline dumbbell curl promotes greater activation of your biceps muscles compared to other alternatives. The movements facilitate elongation of the long head region of your biceps.
As a result, you develop more extensive and well-toned biceps. This improves your appearance by giving you an athletic physique.
Moreover, you feel more confident and attractive as you rock your vests or muscle shirts.
PROMOTES A BETTER RANGE OF MOTION
The technique stretches the muscles on your arms. This plays a vital role in promoting a more fantastic range of motion while curling the weights.
PROMOTES ARM STRENGTH
The incline dumbbell curl strengthens your forearm muscles, particularly your biceps. This is beneficial to your daily activities since you can carry heavy objects with minimal strain.
Besides, a strong arm sets a foundation for performing other complex workouts. They include barbell row, bench press, and deadlift.
PROMOTES GRIP STRENGTH
The workout enables you to develop grip strength since you hold the dumbbells throughout the entire exercise. Grip strength is essential since it promotes resilience to injury.
Additionally, it enhances your athletic power by performing sports such as rope climbing.
ALTERNATIVES TO INCLINE DUMBBELL CURL
BARBELL CURL
The barbell curl is an effective technique for engaging your biceps. The only equipment that you need is a barbell.
Depending on your fitness goals, you can load the bar with your desired quantity of weights. If you are a beginner, starting with an empty bar is advisable.
How to do the barbell curl:
- Start by standing behind the barbell. Grasp it with an underhand grip, ensuring that the distance between your hands is slightly wider than your shoulder- width.
- Stand tall with the barbell. Suspend it on your hip region, keep your chest up, and pull your shoulder blades together. Bring your arms forward and lock them out. This is your starting position.
- While flexing your triceps, curl the bar up to your shoulder region. While at the top, flex and squeeze your biceps to your maximum capacity.
- Gently lower the barbell to the starting position.
- Repeat 10 times for 3 to 4 sets.
CHIN-UP
The chin-up is a strength exercise that relies on your body weight. This results in massive muscle growth on your biceps.
Additionally, the workout enhances your grip strength. You require a mounted overhead bar to perform this workout.
How to do the chin-up:
- Start by using a box or bench to reach the bar. Avoid jumping on the bar directly since you might injure yourself.
- Grab the bar with both hands, ensuring that your palms face you. Ensure that your hands are shoulder-width apart.
- Remove your legs from the box, then suspend freely. This is your starting position.
- While bending your elbows, pull your body upwards until your chin goes slightly above the bar.
- Pause briefly, then lower your body to the starting position by extending your arms.
- Repeat 10- 15 times for 3 sets.
INCLINE DUMBBELL CURL MISTAKES TO AVOID
LIFTING TOO LIGHT
Lifting too light does not engage your biceps. You end up wasting your time at the gym.
Being a beginner or intermediate does not necessarily mean selecting the lightest weight that does not challenge you.
Always ensure that you select weights that you can endure while activating your muscles.
LIFTING TOO HEAVY
Since very light weights are not appropriate, avoid working in extremes. Hefty weights are equally counter-productive.
Heavyweights can strain your muscles and prevent you from completing reps effectively. Furthermore, you become fatigued quickly.
SWINGING THE DUMBBELLS
A common mistake while performing the exercise is swinging the dumbbells. Swinging the weights will prevent you from achieving your fitness goals.
This is because you do not exert resistance and tension on your biceps. Moreover, your muscle fibers do not stretch. To avoid this, ensure that your movement is slow and controlled.
CONCLUSION
The incline dumbbell curl is an incredible technique to build and tone your biceps. There are several variations of the technique.
Therefore, you can select the one that you are most comfortable with. Performing the exercise once does not guarantee you fast results.
You have to be consistent and perform the workout in proper form. If you have any injuries on your back and shoulders, avoid doing this workout.
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