Face-down incline dumbbell biceps curl
Benefits Of This Exercise
- The incline dumbbell biceps curl is a great exercise to add to your arm-focused workout routine and helps to build strength and size in the biceps.
- Positioning on the incline bench helps to isolate the biceps and enforce strict form.
- This exercise helps to add size and definition to the biceps and increases overall arm development.
- It is recommended to perform this exercise with moderate to high reps for best results.
- The incline dumbbell biceps curl is also a great burnout movement on arm day.
Step by Step Instructions For Face-down incline dumbbell biceps curl
- Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near the top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
- Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
- Now keep your elbows in by your side and face the palms forward. This will be your starting position.
- Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
- Lower the dumbbells until your arms are fully extended.
- Repeat for the recommended amount of times.
Variations: You can perform using an e-z bar, a barbell or alternating arms. You can also use a cable machine as well.
Warm Up Tips
- Start by grabbing a dumbbell in each hand and lie face down on an incline bench with your shoulders near the top of the incline. You can choose to rest your knees on the seat or straddle your legs to the sides.
- Allow your arms to extend and hang naturally in front of you, perpendicular to the floor.
- Keep your elbows in by your side and face your palms forward. This will be your starting position.
- Exhale as you raise the dumbbells by contracting your biceps until your arms are fully flexed. Only the forearms should move, while the upper arms remain stationary.
- Inhale as you lower the dumbbells until your arms are fully extended.
- Repeat for the recommended number of times.
Variations: You can try using an e-z bar, a barbell, or alternating arms. Another option is using a cable machine.The incline dumbbell biceps curl is an effective exercise for targeting the biceps. By lying face down on an incline bench, you create a vertical arm angle that isolates the biceps and minimizes involvement of the shoulder muscles. This variation of the biceps curl is typically performed with moderate to high reps, such as 8-12 reps per set or more, and is a valuable addition to any upper-body or
Face-down incline dumbbell biceps curl Safety Tips
- Choose the appropriate weight dumbbells for your fitness level.
- Ensure that the incline bench is stable and secure before starting the exercise.
- Position yourself on the incline bench with your shoulders near the top of the incline.
- Keep your elbows in by your side and face the palms forward to maintain proper form.
- Focus on contracting the biceps and only allow the forearms to move during the exercise.
- Exhale as you lift the dumbbells and inhale as you lower them back down.
- Start with a lighter weight and gradually increase the weight as you become more comfortable and confident with the exercise.
- Do not swing your body or use momentum to lift the dumbbells, as this can lead to injury.
- Listen to your body and stop if you experience any pain or discomfort.
- Perform the exercise with proper form and technique to maximize results and minimize the risk of injury.
- Consider using variations of the exercise, such as using an e-z bar, a barbell, or alternating arms, to keep your workouts challenging and prevent boredom.
- If using a cable machine, ensure that the cables are securely attached and the machine is set up correctly.
- Always warm up before starting the exercise to prepare your muscles and joints for the movement.