Biceps
Incline Dumbbell Curl
Incline dumbbell curl
Execution (step by step)
1
Set a bench to 45-60 degrees, lie back on it.
2
Hold dumbbells with straight arms at your sides, palms forward.
3
The stretched starting position fully stretches the long head of the biceps -- unique to this variation.
4
Curl the dumbbells up while keeping the elbows in place.
5
Rotate the wrists outward (supination) at the top for the strongest contraction.
6
Lower slowly for maximum stretch in the long head of the biceps.
Muscles
Primary
biceps brachiilong head biceps
Programming
| Strength | 3 sets x 8-10 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 3 sets x 15-20 reps |
Alternatives
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