The biceps inclined curl with dumbbells is an unpopular exercise in most gyms, as it is not usually used with too much weight. But this does not mean that it is not effective, let’s see how it is done correctly.
How many people there are in the gym who use huge loads to appear incredibly strong, but in terms of technique they leave much to be desired.
They may not know that a low exercise load combined with good muscle insulation helps achieve better results than fighting huge dumbbells or weights, using a poor technique.
Moreover, because of this trend, they leave aside many very effective exercises, such as the one we are analyzing at this time.
If you do it correctly, biceps curl inclined with dumbbells, will help you train both arms simultaneously or alternately with great results.
Let’s see how this arm exercise is performed, which muscles it targets and some training tips to get the most out of it.
HOW TO PERFORM THE BICEPS CURL INCLINED WITH DUMBBELLS?
- Start by holding a dumbbell in each hand and sit on an inclined bench (place the backrest at an angle greater than 40 degrees). Keep your head and upper body in full contact with the bench.
- Lower your arms to the sides and that they are hanging completely extended and perpendicular to the floor.
- Perform the contraction with the palm’s inwards, progressively turning the palm upwards, keeping the elbows still while performing the curl.
- Try to achieve maximum biceps concentration at the end of the concentric phase, when the dumbbell almost touches the shoulder.
- Raise the dumbbell as high as you can but without moving your upper arm or changing posture.
- Lower the dumbbell very slowly to the starting position, stopping just before the elbow fully extends. Repeat with the other arm.
VARIANT OF THE EXERCISE WITH GRIP IN SUPINATION
It is not necessary to start the exercise with the palms facing inwards and then, in the course of the movement, turn the hand so that the palm faces up at the end of it.
You can also start and end the biceps curl tilted with your palms forward.
REQUESTED MUSCLES
This arm exercise focuses primarily on the long head of the biceps (i.e., the part that produces the “beak” of the biceps).
Now, if you use a hammer-like grip (with the palms facing each other), both the long and short heads contribute significantly to the movement.
TIPS FOR PERFORMING INCLINED BICEPS CURL WITH DUMBBELLS
DO NOT USE AN EXCESSIVE LOAD: One of the strengths of this exercise is that it forces the biceps to reduce weight in order to isolate the muscle. If the load is too heavy, there is a risk of losing the technique and “cheating”.
AVOID MAKING SUDDEN MOVEMENTS DURING EXERCISE: The arms are extended above the ground and the elbow is in a vulnerable position.
And in this sense, rapid movements can negatively load some tendon in the elbow, and even more so if you use too much weight. This usually happens when the muscles of the biceps are underdeveloped.
DON’T LIFT YOUR BACK FROM THE BENCH: The inclined bench should be about 45 degrees off the ground, or just a little more, and you should always be leaning on it. The purpose of this is to isolate the arms and prevent the back from arching, which can lead to discomfort in this area.
DO NOT LIFT YOUR FEET OFF THE GROUND: The feet must be firmly planted in the ground to offer stability to the body. Lifting the feet not only makes the exercise less effective but makes the trainee unstable, which can lead to a fall or a loss of proper technique as the learner tries to regain balance.