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Incline Dumbbell Curls Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: biceps
    • secondary: forearm

How to perform?

The Incline Dumbbell Curl is a variation of the traditional bicep curl that works the biceps while also engaging the forearms to a lesser degree. It involves using a bench at an incline angle to perform the curl with dumbbells. The incline position changes the angle of the exercise, placing more emphasis on the biceps, making it a great exercise for targeting this muscle group.

Steps to perform:

  1. Set an incline bench at a 45-degree angle (or whatever you feel appropriate).
  2. Sit on the bench with a dumbbell in each hand, arms fully extended.
  3. Allow your arms to hang straight down, palms facing forward.
  4. Exhale as you simultaneously curl both dumbbells towards your shoulders.
  5. Keep your elbows close to the bench and maintain a controlled pace.
  6. Focus on contracting your biceps at the top of the movement.
  7. Inhale as you lower the dumbbells back down in a controlled manner.
  8. Utilize the incline bench to isolate the biceps and engage them fully.


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