Muscles Worked: Biceps, a great exercise to develop the biceps, especially the lower biceps
Spotter Required: No
Minimum Equipment required: A standard bench press that inclines
The Best Equipment to Use: An Olympic bench that inclines or a preacher curl machine.
Warming up: If single arm dumbbell incline curls are the first workout in your biceps routine, then perform 2 warm-up sets with 50% of the weight you would normally perform the exercise. If however you have already warmed up the biceps there is no need to warm-up with this exercise.
How often should I perform this exercise: Single arm dumbbell incline curls are a great exercise to target your lower biceps, shaping the lower area and can be performed with every biceps workout. You can alternate these with preacher curls using a straight barbell or EZ barbell.
When should I perform this exercise: I recommend doing this as the second or third exercise in your biceps workout as it uses quite a bit of energy and I personally find I am more powerful with this exercise if I already feel pumped from a previous biceps exercise such as standing barbell curls.
How to do the exercise: With the bench or preacher machine at a 45 degree angle holding onto the dumbbell with an underhand grip, starting with the right or left arm (up to you). Rest the arm holding the dumbbell onto the bench/preacher with your chest pressed up against it.
Keeping your arm steady on the bench/preacher begin to lift the dumbbell using only your forearm, keeping your triceps on the bench/preacher the whole time bring the weight up to the top position then begin to lower again, using the weights resistance the whole time. Once you have performed your number of repetitions swap to the other arm.
You should use the other arm to hold onto the bench/preacher as this will help keep you stable during the exercise. You should not need any rest between sets, once you have finished lifting with the right arm immediately switch the left arm and back again until you have completed your number of sets for each arm.
Do not use your bodyweight to lift the dumbbell, I often see people using their bodyweight by trying to lean backwards in an attempt to lift the dumbbell, often they do this within the first few repetitions of the exercise. This basically means the dumbbell they are lifting is too heavy.
The great advantage to this type of exercise (or any type of dumbbell exercise) is the fact you can target weak points, for example if you have one bicep weaker or smaller than the other you can add additional repetitions or sets with the weaker bicep. For me personally my left bicep is weaker and lacks the same height as the right bicep, so anytime I do a dumbbell biceps exercise I always add an additional set, going to temporary muscular failure on my left bicep.
Mentality: The single arm dumbbell incline curl exercise often makes your lower biceps feel uncomfortable, this is completely natural, just make sure if you do become tired rest for 2 seconds at the top of the movement, take a deep breath and carry on.
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