Incline Dumbbell Curls, in Focus:
The incline dumbbell curl is performed the same way you'd perform regular dumbbell curls, only with you lying back on a bench set to about 30-45 degrees. This position places your biceps' long, outer head at a prestretch, meaning that it gets worked harder. This portion of your biceps is the highest part of your peak during a biceps pose. To get it right, keep your upper arms perpendicular to the floor and keep your elbows still throughout each rep. If you begin with a neutral grip, you can recruit your forearms to assist in the move, which is good on your heaviest sets.
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Less Weight:
You have to remember, the biceps don't require a lot of weight for maximum stimulation and innervation, says Jimmy Pena, MS, CSCS, a Los Angeles-based exercise physiologist and founder of PrayFit (
www.prayfit.com). Research shows that you can
stimulate muscle growth just as well by working between 20-30 reps, so long as you work to failure." Plus, the stretch on your shoulders requires more moderate loads to avoid unwanted stress.
Less Cheating:
Since your back is flat against the bench, you can forget about swinging, which means that your biceps will be forced to do all the work. When standing, many lifters allow their shoulders and elbows to travel forward, putting the front delts at risk for injury. You don't have to wreck your shoulders to get good arms," Pena says.
The Unexpected:
People will say barbell curls or drag curls because they're barbell based," Pena says. But those moves have their limitations and I think the incline dumbbell curl is fantastic for
building bigger, better-looking biceps because they require more control and concentration."
Work it in: You don't have to rely solely on the incline dumbbell curl for better biceps -- but you could benefit by moving it up higher in your normal routine, as with the workout below. After a short warm-up, start your working sets with incline dumbbell curls, when you're strongest. Follow it with traditional barbell curls and finish off with preachers, which target the short inner head.