The incline bench dumbbell curl is a great exercise for the biceps.
The incline bench dumbbell curl is one of the many dumbbell curl variations that you can perform at the gym for bicep training.
Let’s find out how it works and what mistakes to avoid!
What Muscles Are Activated During Incline Bench Dumbbell Curl?
Its main feature is to contract the biceps starting from a position of maximum extension of this muscle.
In fact, positioning the belly up on an inclined bench determines an initial positioning of the shoulder in extension with the arm falling perpendicular to the floor.
Since the biceps is a shoulder flexor the position reached on the bench involves a lengthening of this muscle.
According to muscle physiology, a muscle that contracts from a position of maximum stretch is able to express less force.
This results in the weight room being able to lift less weight in the biceps with an incline bench compared to a classic standing dumbbell curl or a Scott bench.
According to science, this is an exercise that effectively activates the biceps and therefore should be used in our training routine, alternating it with the other variations to change stimuli and angles of contraction.
Let’s see in detail the correct execution of the incline bench with dumbbells for the biceps and the mistakes not to make in the gym.
Curl With Dumbbells On An Incline Bench: Execution And Mistakes
The dumbbell incline bench curl involves positioning yourself on a 45-degree bench and letting your arms drop straight to the ground with your elbows extended.
In this position, the dumbbells are raised by flexing the elbows and gradually supinating the forearm.
It is allowed to bring the elbows slightly forward to promote a peak of muscle contraction.
The execution must always be controlled and free of jolts and swinging of the arms.
In the case of a person with hyperkyphosis or neck pain, it is recommended to use a pillow behind the head to maintain correct alignment and prevent pain.
There are two common mistakes in the incline bench curl. The first is to bring the elbows too far forward when lifting the dumbbells.
This is compensation that occurs with excessive load or fatigue and should be avoided because it changes the nature of the exercise, decreasing the degrees of the initial stretch of the muscle.
Also, with this mistake the mechanical tension on the biceps will decrease, reducing the effectiveness of the exercise.
The second common mistake is to do the dumbbell curl on a bench that is less than 45 degrees.
If we tilt the bench at 30 degrees when we position ourselves on our stomach and let the arm fall, we will notice that this will not be straight to the ground, but oblique.
This happens because the shoulder in this position does not have the necessary mobility to extend so much and consequently, the exercise will be useless and forced.
Then opt for a 45-degree bench curl following the directions given above. The incline bench dumbbell curl exercise will thus be an excellent ally for biceps training in the gym.