Incline bench dumbbell curls are definitely one of the best activities to provide your arms, especially biceps, with a proper load in order of isolate them correctly. The main point of this exercise is, however, to curve upper biceps. To perform this exercise you need an inclined bench and a dumbbell.

Dumbbell curls starting position:

The starting position is sitting on the bench at an incline from approximately 50-60 degrees. Let your back rests on the bench, as well as your arm with a dumbbell. Make sure that the bench is firm, because if it’s not you will have a risk to hurt your elbows by pressing them into the bench. At the starting position and throughout all set do not allow the dumbbell to touch the padding. Hold a dumbbell with an underhand grip, palm facing up. Other arm can be used for extra stability or perform the same movements as the first one. Tense your bicep, keeping dumbbell in its lowest point. It is your starting position.

Now squeeze the muscle and lift dumbbell without any movement from your elbow. Curl and lift the weight as far as you can, but do not use your elbows to help, they must remain on the bench immobile. As you’ve reached the upper point, lower the dumbbell slowly and repeat again.

A useful tip is to hold your breath while lifting dumbbell. This helps to keep the correct posture and allows you to develop a more powerful bicep. Also watch your elbows: they should always be fixed the way the distance between the hands will always be equal to the width of the shoulders. If your elbow is directed inwards or outwards, you have a risk dislocate it.

The last point to remember is: do not rotate the hands and wrists during the entire movement. Hands should always look up. A neutral grip (palms look at each other) is quite heavy for shoulder muscles, so you can use it while working on the top point, but only if the bench somehow does not prevent the weight from going down without touching it.

Use incline bench dumbbell curls to blast your biceps and to get the arms of your dream!

Written by: Dennis Borisoff
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