Flexor Incline Dumbbell Curls

Also called incline curl, incline dumbbell curl and offset incline curl.

Works

Biceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.

1. Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
2. Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
3. Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
4. As you inhale, slowly go back to the starting position.
5. Repeat for the recommended amount of repetitions.

Cues

• Bench at 45 degrees.
• Hold the dumbbell off-center.
• Wrists bent back slightly.
• Lower to a full stretch.

Common mistakes

• Elbows drifting forward.
• Lifting the head off the bench.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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