Palms-out incline biceps curl

• The palms-out incline biceps curl is an effective exercise for targeting the biceps muscles, particularly the long head which helps create the iconic 'biceps peak'
• This exercise can be used as part of a superset with other biceps-focused movements such as preacher curls, hammer curls and concentration curls to challenge the biceps and promote muscle growth
• Can be performed with a variety of different weights, from light to heavy, allowing you to tailor the intensity of the exercise to suit your own personal needs and goals
• Positioning on the incline bench helps isolate the biceps and enforce strict form
• Adds size and definition to the biceps while providing an intense burnout on arm day

1. Hold a dumbbell in each hand and lie back on an incline bench.
2. The dumbbells should be at arm’s length hanging at your sides and your palms should be facing out. This will be your starting position.
3. Exhale and curl the weight outward and up, keeping your forearms in line with your side deltoids.
4. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. The end of the movement should look similar to a double biceps pose.
5. Hold the contraction at the top of the movement for a second.
6. Inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
7. Repeat for the recommended amount of repetitions.

Variations: You can also perform this exercise with cables or exercise bands.

1. Start by holding a dumbbell in each hand and lying back on an incline bench.
2. Make sure the dumbbells are at arm's length hanging at your sides and your palms are facing out.
3. Exhale as you curl the weight outward and up, keeping your forearms in line with your side deltoids.
4. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids, resembling a double biceps pose.
5. Hold the contraction for a second at the top of the movement.
6. Inhale as you slowly lower the weights back to the starting position using the same path used to bring them up.
7. Repeat for the recommended number of repetitions.

Variations: You can also perform this exercise with cables or exercise bands.

The palms-out incline biceps curl is an effective exercise for targeting the biceps muscles, particularly the long head which helps create the iconic 'biceps peak'. It is similar to the incline dumbbell curl, however the palms-out grip places extra emphasis on the biceps. Generally, this curl variation is best used for moderate to high rep ranges, such as 8-12 reps or more, in order to maximize the benefits of upper-body and arm-focused training. This exercise can also be used as part of a

1. Choose an appropriate weight dumbbell that allows you to maintain proper form throughout the exercise.
2. Ensure that the incline bench is set at a comfortable angle that allows you to perform the exercise without straining your back or shoulders.
3. Keep your palms facing out throughout the entire movement to target the biceps muscles effectively.
4. Engage your core and maintain a stable position on the bench to prevent any unnecessary movement or strain on your back.
5. Exhale as you curl the weights outward and up, focusing on keeping your forearms in line with your side deltoids.
6. Avoid using momentum or swinging your arms to lift the weights. Instead, concentrate on using the biceps muscles to perform the movement.
7. At the top of the movement, pause for a second and contract your biceps before slowly lowering the weights back to the starting position.
8. Control the descent of the weights and avoid letting them drop quickly, as this can put unnecessary stress on your joints.
9. Repeat the exercise for the recommended number of repetitions, focusing on maintaining proper form and control throughout.
10. If you feel any pain or discomfort during the exercise, stop immediately and consult with a fitness professional or healthcare provider.
11. If you want to add variation to your workout, you can try performing the exercise with cables or exercise bands instead of dumbbells.