Incline bench curls with dumbbells is a classic exercise for the biceps that is easy to perform.
Exercise
Incline bench curls with dumbbells
Type: Universal
Rest: 90s
Equipment: Kurzhantel
Tutorial
1
Sit on a weight bench, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2
Hold a dumbbell in each hand, palms facing inwards (neutral grip). Hold the dumbbells next to your body and let your arms hang down.
3
Now bend your arms forcefully and rotate your forearms 90° outwards. Your hands should now be close to your shoulders and your palms should no longer be facing inwards, but towards your shoulders. Breathe out and tense your biceps hard.
4
Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended again and rotate your forearms 90° inwards. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbows do not move to create momentum. The back remains straight throughout the exercise and does not swing. The exercise is only performed by the biceps muscles. Also make sure to perform the movement slowly and in a controlled manner in order to exert maximum tension on the biceps and avoid injury. Keep the wrist straight in a line to avoid putting too much strain on the forearm.
TIP: Hold the dumbbell at the front end of the bar so that your index fingers touch the front weight plate. This increases the torque and puts even more strain on the biceps.
Muscle groups
Primary
Biceps
Secondary
Biceps
Tertiary
Biceps
Equipment
Dumbbell
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