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Biceps Of Steel With The Incline Dumbbell Curl

November 13, 2014


A team of researchers tried to find out which exercise is the most beneficial for activating the biceps brachii, and in that name they made a list of the eight most commonly used biceps exercises. At number one was the incline curl, because it activates over 70% of the muscles when used.

Why Curls With Dumbbells?

Incline dumbbell curl’s sole purpose, besides building muscle, is to isolate the biceps muscles.

On top of that, the incline puts an isolation emphasis on the bicep brachii, and because of the angle, an increase in the peak of your bicep brachii can be easily noticed.

Why should you do curls with dumbbells? One of the key benefits of working with dumbbells is the element of instability.

Dumbbells allow the arms to move independently, so more muscles are recruited to maintain stability and to keep an even movement between both arms.

Working with dumbbells can also help improve “weak-side” training when one arm is stronger than the other. Exercises like the incline dumbbell curls ensure that your weaker side continues to pull its own weight to develop matching strength levels.

How To Do It

Here is how you should do a super-powerful incline dumbbell curl and get those cement biceps:

  • Grasp a dumbbell in each hand and lie back on an incline bench.
  • The dumbbells should hang free, with a slight bend in your elbows at your sides.
  • Make sure your palms should be facing out. This will be your starting position.
  • As you exhale curl the weight upward and turn your wrist slightly in towards your deltoids.
  • Continue the curl, and contract at the top of movement.
  • After the contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  • Perform 2 warm up sets of 10 repetitions followed by 4 sets of 6 reps, while increasing the weight each set.

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