Bicep Curl Incline (Dumbbell)

A biceps isolation exercise performed on an inclined bench to eliminate momentum and achieve a greater stretch at the starting position.

Instructions

1. Sit on an inclined bench set to approximately 45 degrees with your back firmly against the backrest and feet flat on the floor.
2. Hold a dumbbell in each hand with your arms hanging straight down and a supinated grip (palms facing forward).
3. Keep your elbows stationary and curl the dumbbells upward by flexing your biceps.
4. Bring the dumbbells to chest height while squeezing your biceps hard.
5. Hold the peak contraction briefly.
6. Lower the dumbbells back down in a controlled manner to the starting position.
7. Repeat for the target number of repetitions.

Tips

• The inclined position prevents momentum and forces your biceps to work throughout the entire range of motion.
• The increased stretch at the bottom of the movement provides excellent stimulus for muscle growth.
• Keep your elbows against the backrest to isolate the biceps and eliminate cheating.
• Use controlled movements throughout to maximize time under tension.
• Breathe in as you lower and exhale as you curl the weights upward.