Arm day can become monotonous and repetitive if you do the same exercises week after week. The inclined bicep curl is an effective bicep exercise and curl variation that can improve your arm day workout split. We’re going to talk more about the inclined bicep curl, the benefits, and how this bicep exercise can support your body aesthetic goals.
The inclined bicep curl is an isotonic and isolated strength training movement. Bicep curls and curl variations are most commonly used in bodybuilding training programs. Isolated movements that focus on a specific muscle for aesthetic reasons to build and define more muscle.
The inclined bicep curl is performed seated on an inclined bench with your arms hanging at your sides and positioned slightly behind you to provide a greater range of motion, which contributes to greater muscle hypertrophy.
Strength and resistance training movements of any kind help develop more strength. However, two of the factors that contribute to greater strength and muscle mass are time under tension and range of motion. The inclined bicep curl achieves both. With a greater range of motion, your time under tension increases, which inevitably increases strength and muscle size.
Typically used in bodybuilding, one of the main benefits of the inclined bicep curl is that it helps develop better body composition and balanced body aesthetics. By incorporating more effective movements that significantly stimulate your muscle tissue, you can increase in size and build a better physique.
Workload, time under tension, and range of motion all contribute to greater muscle hypertrophy and growth. The inclined bicep curl can help you build more muscle mass, especially as it induces greater muscle recruitment and range of motion, which lengthens the bicep brachii.
- Position yourself on an incline bench at about 55-65 degrees.
- Select the desired dumbbells and weights from the rack and sit upright with your back flat and flush against the pad.
- Using a supine (palms up) grip, take a deep breath, tighten your core, and roll both dumbbells toward your shoulders as far as you can.
- Rotate the dumbbells slightly while shortening and curving the length.
- You can alternate the dumbbells or lift them at the same time
- Once your biceps have reached full contraction, slowly lower the weights back to the starting position.
- Repeat for desired and prescribed number of reps.
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