How to: Seated Incline Dumbbell Biceps Curls Form (Seated Incline 2-Arm Curls)

by Tanner Wideman December 15, 2016

How to: Seated Incline Dumbbell Biceps Curls Form (Seated Incline 2-Arm Curls)

Learn the proper form of the Seated Incline Dumbbell Biceps Curl. This exercise is among my favorites when it comes to training the Biceps.

The effectiveness of this exercise is directly attributed to the incline of the bench. Due to the 45 degree angle of the bench, we’re able to position our arms to the point where they’re positioned slightly behind the back. This is what allows the effective stretch that runs through the heads of our Biceps, and keeps the muscle under constant tension.

Another awesome benefit of the exercise is the use of dumbbells. This allows each arm’s biceps to work independently to balance and lift the weight. This will also assist in the further development of the Biceps throughout the whole exercise.

How to perform the Seated Incline Dumbbell Biceps Curl:
1. Lift the upper portion of a bench up on a 45 degree angle.
2. Sit down on the bench with 2 dumbbells you’re able to lift for at least 10 repetitions.
3. Curl the dumbbell up towards your armpit in a slow and controlled manner.
4. Slowly lower the dumbbell back down to the point just before your arm is locked out.
5. Repeat.

*Ensure that your upper arm (the point from your elbow to your shoulder) is completely stationary and not swinging to help you curl the dumbbell up.

*Never engage your shoulder to help you lift the dumbbells up. Strictly lift the weight with the biceps.

*If you need to do any of the above points listed with the *, the weight is too heavy. Grab a dumbbell a lighter dumbbell, and focus on performing the exercise with a strict form for best results!

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Tanner Wideman
Tanner Wideman


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