Incline Dumbbell Curls
You are sitting on a bench that you will recline at 45 degrees, your back in contact with the bench, but your head raised (bring forward), your feet firmly on the ground and your torso protruding (Rib cage open). Start the movement with your arms slightly bent (avoid fully extending your arms in this exercise) perpendicular to the floor. You flex your elbows in a concentric phase and come back to the starting position while controlling the load.
You should be careful not to back your elbows back during the movement, but rather to move them forward if the exercise becomes difficult.
This is a mistake one can make when putting too much on the loads.
It is also important not to fully extend the elbows at the bottom of the movement so as not to place the biceps in a position of “weakness” which can lead to injury.
Main: biceps brachii
Secondary: brachialis anterior, forearm
This exercise emphasizes the biceps. Indeed, having the arms behind the body stretches the biceps and promotes their work to the detriment of the anterior brachialis (forearm muscle).
Interest of the Incline Dumbbell Curls
It is a highly interesting exercise for its efficiency aspect
Variants of the Incline Dumbbell Curls
The exercise can be done with a more or less inclined bench depending on the stretch you want to achieve.
Danger / contraindication to Incline Dumbbell Curls
The Incline Curl can, in some people, hurt their shoulders. The solution will then be found in the practice of stretching.