Using momentum to drive the exercise makes the incline dumbbell curl much easier but also much less effective because a lot of the stress is taken off the biceps. Instead of working your muscles harder, using too much weight will most likely cause you to lose your form to compensate, either by moving your elbows or swinging your arms to curl the weight. You probably don’t need us to tell you that the more weight you use during strength-training, the harder your muscles will have to work and in theory, the more they will develop.īut using too much weight is not always a good thing, especially with exercises that isolate specific muscles as well as the dumbbell incline curl.īecause this exercise is so effective at focusing on the biceps, overdoing it by grabbing a heavy set of dumbbells really isn’t the best idea. Stick with us to read out the benefits of this exercise, and then check out our favourite press up variations to complete your upper body workout.
INCLINE DUMBBELL CURL HOW TO
Now that you know how to do this exercise and how many reps & sets you should do, here are some mistakes to look out for so that you can perform the incline seated bicep curl perfectly. Mistakes To Avoid With Incline Dumbbell Curls
To build muscular endurance, use a lighter pair of dumbbells and do 18-20 reps for 2 to 3 sets. To gain muscular strength, you should do 5 reps for 5 sets, using a relatively heavy pair of dumbbells.įor hypertrophy, grab a slightly lighter set of weights and perform 8-12 reps for 4 sets. The number of sets and reps that you should do for the incline bench dumbbell curl completely depends on your individual exercise goals, specifically, whether you want to build strength, increase muscle size (hypertrophy), or work on your muscular endurance.
How Many Reps & Sets Should You Do For Incline Dumbbell Curls?īefore we cover the common mistakes to look out for with this exercise and the benefits of doing it, let's quickly cover how many reps and sets you should do. Looking for more great bicep exercises? Learn how to do concentration curls here. The biceps brachii is the biggest muscle in your bicep and building this specific muscle is a great way of defining that well-desired peak of the biceps. Incline dumbbell curls are a brilliant isolation exercise that really work the biceps, specifically the biceps brachii, hence why this exercise is often referred to as a seated incline bicep curl. Unsure how many reps of seated incline dumbbell curls you should do? We’ve covered how many reps you should do depending on your exercise goals very soon!įrom just £1,099 Learn more Incline Dumbbell Curl Muscles Worked
Again, your elbows should stay in the same position, only using your biceps to drive the movement.Now, breathe in and slowly return the dumbbells back to the starting position.Hold this position for a second, keeping your muscles tight by engaging your biceps.Curl the weight until your biceps are completely contracted and the dumbbells reach shoulder level.As you do this, your elbows should remain in a fixed position so that your biceps are doing all of the work.Start the movement by curling the dumbbells towards your shoulders.Hold the dumbbells with a supinated grip so that your palms are facing forwards.Keep your hands at your sides and your elbows close to your upper body.Your back should be flat against the bench, with your abdominal muscles tight (this will help to keep your back straight).Hold a dumbbell in each of your hands and sit down on the adjusted workout bench.This bench should be adjusted so that it makes an angle from 45-degree to up to 60 degrees, as required. Set Up: To do this exercise you will need two dumbbells and a workout bench. Level 4 Diabetes Control & Weight Management.
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