Incline Dumbbell Bicep Curls

Equipment Required: two equal weighted dumbbells, incline bench.

Technique

1. Start by sitting on an incline bench and holding a dumbbell in each hand.
2. Let your arms hang at your sides and with palms facing each other.
3. Your feet should be flat on the floor.
4. Bend at the elbow and curl both dumbbells simultaneously up to shoulder level, rotating the hand inward during the curl.
5. After a short pause, slowly lower the weights to the starting position.

Key points to remember

• At the top of the movement, the palm should be facing your shoulder.
• Keep the abdominals tight and the lower back in a neutral position.
• The movement should be performed in a slow and controlled manner.

Alternatives

• For variation, the arms may be used alternatively.
• Other biceps exercises include dumbbell concentration curls, barbell curls