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Alternating Incline Dumbbell Curls

Muscles Trained: Biceps


This is another great isolation exercise for the biceps. An incline bench is used to support the back and prevent you from using momentum to swing the dumbbells up.

To start, have a seat on the incline bench with both arms hanging down the sides holding the dumbbells. Make sure that your arms are perpendicular the the floor and your palms are facing each other. Starting with one arm, proceed to curl the dumbbell up, twisting at the wrist so that your palm is facing up. Curl the dumbbell while keeping the upper arm perpendicular to the floor. Pause for one second, then bring the weight down. Now do the same for the other arm.

Tip: Keep your back flat against the bench. Do not bend from side to side to help you bring the weight up. As always, keep your shoulders down. This is an isolation exercise so don't sacrifice form for more weight.

Demonstration clip of alternating incline dumbbell curls. Click the image to view the movie.


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