How to do a dumbbell incline biceps curl

Setup:

1. Incline Bench: Adjust a bench to an incline of approximately 45-60 degrees.
2. Dumbbell Placement: Sit back on the bench and hold a dumbbell in each hand with a supinated grip (palms facing up). Let your arms hang straight down, keeping your shoulders relaxed.

The Lift:

1. Curl Upward: Exhale and slowly curl the dumbbells towards your shoulders, keeping your elbows stationary and slightly behind your body. Focus on using your biceps to lift the weight.
2. Peak Contraction: Squeeze your biceps at the top of the movement, holding the contraction for a moment.
3. Controlled Lowering: Inhale and slowly lower the dumbbells back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Elbow Position: Keep your elbows fixed throughout the movement. Avoid bringing them forward as you curl.
• Slow and Controlled: Avoid swinging or using momentum to lift the dumbbells. Focus on the contraction of your biceps.
• Full Range of Motion: Extend your arms fully at the bottom, feeling a good stretch in your biceps.
• Supination: As you curl the dumbbells, rotate your wrists so that your palms face your shoulders at the top of the movement. This increases biceps engagement.