How to do incline dumbbell curl exercises

This is an animated body sculpting tutorial for incline dumbbell curl exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning incline dumbbell curl exercises.

How to do Incline Dumbbell Curls - Biceps

Incline dumbbell curls are designed for the inner and the outer biceps. The beginning of the exercise works out the outside of your biceps and the end works out the inside. An exercise to isolate the inside of the biceps is the flexor incline biceps curl.

Description: Incline Dumbbell Curls - Biceps

* Sit on an incline bench (backlean adjusted to appr. 45°) Let your arms hang down on your sides and grab two dumbbells with the thumbs pointing forward (dumbbells parallel to the bench). The thumbs point forward at the beginning and when you curl up the weights, you twist out your hands, so that your thumbs point away from your body.
* Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Don't create momentum by swinging your arms.
* Let the weights sink back down until your biceps are relaxed and inhale. Don't move too far or too fast ! You might injure your elbows if you extend your arms totally. However - extending the elbows totally can help to stretch the biceps at this point. If you decide to do straighten your elbows totally, ... only if you move the weights very very slow.
* Try not to move your upper arms too much when you move the weights up and down.

Trainer advice: Incline Dumbbell Curls - Biceps

* The biggest mistake you can make is moving the dumbbells too fast in order to create momentum. By doing so you will injure your elbows and your shoulders.
* Intensive reps are very effective with this exercise.