How to Do Incline Dumbbell Bicep Curl | Arm Workout

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Okay. So I'm going to go over an incline dumbbell bicep curl with you right now. This is personally my favorite bicep exercise. It's something where you don't have to go heavy. Obviously, you don't want to go too light. But it's a very concentrated exercise and allows a full stretch of your muscle which is very important when you want full results.

Now, to do this it's a dumbbell exercise, you're going to sit on your incline bench. You're going to knock it down probably a few pegs so that you're leaning back a little bit. Not too far, but you don't want to be too straight up. The whole point of this is so that you really stretch out that bicep muscle.

Now, you're going to start with your hands by your sides, neutral position, okay? Meaning your palms are going to face you. As you come up you're going to squeeze that bicep and rotate your wrist to the sky. Okay? It's called supinating. As you return the weight rotate back down, and that's the first rep. Then you do the other arm. Same thing. Rotate up, squeeze, return back down.

Now, it's very important for you to stay with your back right up against the bench here to get the full benefit of the exercise. You want your shoulders back. If you start bringing your body forward and your shoulders forward you're defeating the purpose of the exercise. If you stay back here it's difficult, because you're at a disadvantage with gravity right here. There's no leverage to it. So you really have to work to get that muscle up to get that dumbbell up. But it gives such a great stretch in your bicep that it feels like no other exercise.

So as you come up breathe out. Return the weight, breathe in. Same thing. Come up, breathe out. Return the weight, breathe in.

Again, elbows are going to stay right where they are. They're not going to come forward because you're defeating the purpose of the exercise there, too. They're going to stay right by your side. Not locked out, because that could do damage. Slight bend in the elbows at all times.

Come up, sqeeze, rotate back down. Come up, squeeze, rotate back down.

And that's the incline dumbbell curl.

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A Easy But Fast Plan To Lose Weight After 30, 40, 50 ,60
Doing a specific exercise inappropriately may not give you the best benefits, but it is not the reason most people are out of shape. Not knowing how to lose weight and lack of motivation are the main reasons people quit, or do not even try in the first place. The main factor in designing and executing a fitness plan is to choose fun activities that will hold your interest over the long term. The advice in this article is designed to help you find the best ways to achieve that goal.


Play some of your favorite tunes while exercising. Playing music is a great way to get in motion, because your body instinctively wants to sway and groove to the beat. By working out with music, you will feel like you are dancing. This makes your workout more exciting and fun! Music can enhance your workout and keep your mind off what you are doing. Music can help you keep moving a little longer.


Find a member of your family or a good friend who also wants to lose weight, and consider joining with them to be workout buddies. Working out with a weight loss buddy has added benefits. You get to track each other's progress together, and you both have someone to talk to when working out. Working out when you are with a friend feels much easier and more relaxed. Time will fly, and you will be having so much fun, you won't want it to end.


Consider purchasing a fitness video game. To keep your mind off working out while exercising, use a video game based workout routine. By getting deeply engaged in the exercise, you are distracted from feelings of fatigue. You'll be able to endure a lengthier workout than you would if you were not playing your new game.


Buy some cool workout clothes that make you feel good. When you look great, you'll feel like working out more. Fitness attire may not be something you find fashionable, but there are many options available. The selection that is available may be quite shocking to you. Looking forward to wearing cool workout gear is sometimes enough to motivate people to exercise and go to the gym more often.


Avoid repetition in your workouts. Shake things up. You are going to slow down over time if your workouts become boring to you. You may lose faith entirely and stop your work out if you don't have the right determination. Always remember that variety is the spice of life, so change up your exercise routine every now and then. This is essential if you want to stay motivated. When you stop being active, then the risk is very high that you will backtrack on your progress and lose all the ground you have gained.


Reward yourself for meeting weight loss goals. It is not necessary to wait until you have reached your final goal to celebrate. Pick your rewards carefully. Have a sliver of cheesecake, or buy yourself that book you've been wanting to read. You can make this reward simple but worthwhile even if you are on a budget. Remember, it's important to stay motivated as your fitness is on the line!


Working out should not be a way of punishing yourself. If you can make it fun, you will be excited to do it. Apply these simple methods to make your workout program exciting.



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