Incline Dumbbell Curl

Dumbbell curls are exercises that can be performed either as part of a comprehensive workout or separately. They use the muscles of the arms and shoulder girdle, but indirectly affect a number of other muscle groups. Let's look at techniques for performing arm curls while sitting and standing.

Curling arms with dumbbells: advantages and benefits of exercises
Options for dumbbell curls
Standing dumbbell curl
Hammer grip dumbbell curls
Dumbbell Curl with Supination
Video: arm curl with supination
Seated dumbbell curl
Curling arms with dumbbells on a horizontal bench
Incline Dumbbell Curl
Video: about the correct technique for curling arms with dumbbells on an incline bench
Concentrated alternate arm curls with dumbbells while sitting
Scott Bench Dumbbell Curl
Video: performing an exercise on a Scott bench
Alternating biceps curls with dumbbells while standing in a static bent over position
Video: bending arms while standing
The main mistakes when performing arm curls

Bent over arms with chest support[edit | edit code]

Inventory

: bench, dumbbells.

Core muscles

: biceps.

Additional muscles

: anterior part of the deltoid muscle.

Level of training

: average.

In this exercise, the lower head of the biceps, which works in the first third of the movement, receives most of the load.

Step 1

. With dumbbells in both hands, lean forward and rest your chest on the inclined back of the bench. Lower your arms down, dumbbells parallel to each other, palms facing inward.

Step 2

. Bend your elbows so that your shoulder remains perpendicular to the floor.

Step 3

. Return to the starting position. The lying position on the bench turns off the back muscles, which could provide unwanted assistance during the lift, thereby “robbing” the biceps.

Options for the seated dumbbell curl exercise

Seated biceps curls are performed in several ways, but in any of the bending options they are always performed identically. The following muscles are involved in the exercise:

Brachialis.
Both heads of the biceps brachii muscle.
Forearm muscles.
Anterior delta (not in all variants).

Any variation of lifting dumbbells for biceps can be performed with alternate bending of the arms or simultaneous.

The best option for curling your arms should rightfully be considered the dumbbell biceps curl while sitting on an incline bench. Let's take a closer look at this option.

Lifting dumbbells for biceps while sitting on an incline bench

This is a universal exercise that is suitable for beginners and advanced athletes, both women and men.

The great advantage of biceps curls on an inclined bench on which the press is performed is the emphasis and minimization of the axial load on the spine.

Also, the tilt allows you to:

Create an emphasis on the outer head of the biceps and eliminate cheating.
Reduce the load on the anterior deltoid muscle.
Create a high load and isolate the muscle.
Eliminate asymmetry in development and, if there is one, correct it.

Exercise technique:

The athlete takes a position on a bench with the back located at an angle of 45 degrees. Hands with dumbbells are lowered down.
The movement - bending the arms at the elbow joints, begins through the work of the biceps. From a vertical position, the athlete must slowly bend his arm at the elbow, without changing its position in all planes when lifting the dumbbells.
The highest point of the amplitude will be bending the arm to the limit.
During the upward movement, the athlete exhales, and during extension, inhales.

Concentrated dumbbell bicep curls while sitting

This isolation exercise allows you to effectively tone your biceps after a heavy exercise. Concentrated dumbbell lifts emphasize the load on both biceps and allow you to work on its peak.

This lifting option is performed as follows:

Take a sitting position.
Rest your shoulder above your elbow on your inner thigh. The other hand can be rested on the other leg.
As you exhale, bend your elbow and lift the dumbbell toward your shoulder, contracting your biceps as much as possible.
As you exhale, fully extend your elbow.
Do the same on the other hand.

Seated dumbbell curls: alternately or simultaneously

This option does not provide support on the back of the bench. You can perform the exercise with heavy weight while sitting on a bench, alternating hands or doing it at the same time.

Having taken a sitting position and lowering your arms with dumbbells down, we begin to perform the exercise:

Keeping your back upright, bend your arms at the elbow joint. Perform the upward movement while exhaling.
The highest point of amplitude will be reached at maximum flexion of the elbow joint. In this position you need to pause.
The downward movement is performed as slowly as possible while inhaling.

Scott bench dumbbell raise

The exercise isolates the target muscles, aims to form all the biceps bundles and creates a load on the brachialis. You need to perform the bend while sitting, resting your torso on the elbow pad. The exercise is performed with one hand for the required number of repetitions, after which the hand is changed and the movement is repeated.

Before you begin the exercise, you need to adjust the seat height of the Scott bench.
With the chest and elbow resting, the athlete lifts the dumbbell to the shoulder.
The upward movement is performed concentrated on exhalation.
You can hold on to the structure of the simulator with your other hand to fix the position.

Reverse arm bending with chest support[edit | edit code]

Inventory

: bench, dumbbells.

Core muscles

: brachioradialis.

Additional muscles

biceps.

Level of training

: initial.

Step 1

. With dumbbells in both hands, lean forward and rest your chest on the inclined back of the bench. Lower your arms down. The dumbbells are positioned on the same line, and the palms face inward.

Step 2

. Bend your elbows.

Step 3

. Return to the starting position.

Advantages and disadvantages

The exercise has the following positive properties:

The emphasis on the back of the bench eliminates cheating (involvement of additional, stronger muscle groups in the movement)
Minimizes stress on the forearms
The starting position, in which the elbows are located behind the body, puts additional stress on the target muscles
Helps you focus on contracting each bicep individually when doing alternate dumbbell curls
Suitable for people with spinal problems

Injuries and various back diseases impose certain restrictions on performing strength exercises.

In relation to the biceps, this means eliminating movements in a standing position. And even sitting options without support on the vertical back of the bench are often not suitable.

Among the main disadvantages of the exercise are:

Not suitable for mass-gaining purposes
Has little effect on strength growth

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But general recommendations can be presented in table form:

Target	Approaches	Repetitions	Weight, %1Rm	Rest with one-on-one approaches
Strength development	2-6	1-5 times	100-85%	3-7 min
Mass gain	3-6	6-12 times	85-60%	1-4 min
Drying, relief	2-4	13-25 times	60-40%	1-2 min

You can make your training more varied and more effective if you change the number of repetitions and the weight of the projectile at each workout. It is important not to go beyond certain values!

*Indicate the weight of the apparatus and the maximum number of repetitions you can perform with this weight.

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Electronic training diary
Remembers your working weights
Calculates the load for you
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Results

With proper arm training, it is possible not only to achieve aesthetic balance, but also to significantly increase strength indicators, which are so important for CrossFit athletes and powerlifters. Remember that despite your passion for the basics, if you do not plan to use strict specialization within one sport, you need to train your arms from the first/second month of training. Otherwise, there is a risk of encountering the “calf” effect, when the strength of the arms will increase, and their mass and functional indicators will freeze in place.

Author Ivan Tungusov

Project expert. Training experience - 12 years. A good theoretical basis on the training process and proper nutrition, which I am happy to put into practice. Need a recommendation? This is for me