Alternate Incline Dumbbell Curl

Biceps · Dumbbell

How to do it

Sit on an incline bench with a dumbbell in each hand and **let your arms hang behind your body line**, palms forward. Curl one dumbbell to your shoulder, turning the wrist slightly out at the top, and lower slowly to a full stretch; alternate. The incline leaves the biceps stretched from the start, which is where it grows most. The classic mistake is shrugging to help on the last reps: your back stays against the bench.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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