INCLINE DUMBELL CURLS

            This exercise is used to target the biceps, brachioradialis, and brachialis. The secondary muscles that assist in the movement are the anterior deltoids and to a lesser extent the pectoral major clavicular part. Due to the incline of the exercise the bicep has more of a stretch and can complete a greater range of motion.

• Start with setting the bench at a 45 degree angle.
• Sit on the bench holding a dumbbell in each hand with your palms facing inward.
• Let your arms hang free to your sides.
• Keep your feet flat on the ground.

            This is the eccentric part of the movement when you are lowering the weights into this position inhale and stretch the biceps.

• Bring the weight ¾ of the way up towards the anterior part of your shoulder.
• Squeeze the bicep, to get a good isometric contraction turn your wrist to the outside of your body.
• Pause at the bottom of the movement to avoid using momentum as you bring the weights up.

            This is the concentric part of the exercise. Exhale as you bring the dumbbells up into the illustrated position.

Written by: Bobby Triantafillou, CPT

www.athlimapt.com