How to do incline dumbbell curls

Learn how to do incline dumbbell curls. Presented by Real Jock Gay Fitness Health & Life.
Benefits
Isolating your biceps during curls can bring big gains when you're developing your arms. Pin your shoulders back into the incline bench to keep your shoulders stable and isolate your biceps—and you'll see results.

Muscles Worked
Biceps

Starting Position
Lie on your back on an incline bench set at at 45-degree angle. Hold a dumbbell in each hand, palms upward. Press your shoulder blades into the bench and keep your elbows slightly bent.

Exercise

1. From the starting position, bend your elbows into a curl. Keep your upper arms at your sides and your wrists flat. Your shoulders should remain steady.
2. From the top of your motion—when your hands are slightly past vertical (making sure your bicep stays flexed) even at top of movement—lower your hands back to the starting position. You should feel a good stretch through your bicep in this extended position.
3. Repeat the curls 12 times for a full set.