longer I train, the more I realize that
even what you might normally think of as
a basic exercise can be done MUCH
more effectively with some very simple changes.
Incline Dumbell Curl is the example of this
that I'd like to share with you here. The
Incline Curl is one of THE most effective
bicep-building exercises you can do. It
puts a great stretch on the biceps at the
bottom and can be a key exercise for major
the standard way of setting up and performing
the Incline Curl is just fine...there's
nothing inherently wrong with lying back
on an incline bench, letting your arms hang
down beside you then curling the dumbells
up to the top position.
"normal" way of doing the Incline
Curl is very effective and time-tested.
But you're NOT reading this article because
you want to settle for "normal"
So here's the simple technique
for maximizing the results you get with the Incline
NOT going to sit on the seat of the incline bench
as you normally would.
pick up your dumbells and straddle the incline
bench. In that standing position, move your butt
all the way back onto the bench.
on the incline face of the bench then set your
FEET on the seat of the bench (knees bent).
top end of the bench should hit you just below
the shoulder blades. Now arch your back over the
top end of the bench as though you were trying
to wrap your back over and around the bench end.
Turn your palms forward and keep them facing forward
throughout the exercise for best results. In this
bottom position, you should feel an increased
stretch on the biceps beyond what you normally
get with the Incline Curl.
the curl as you normally would, but let your back
round over the top edge of the bench to get a
better stretch at the bottom.
reason this position results in an increased stretch
on the biceps lies in the positioning of the chest
and shoulders. The biceps attach in the shoulder
joint. When you're in the standard position on
the incline bench, your shoulders are braced on
the bench and you can't fully open up your chest.
In the NORMAL Incline
DB Curl, you do get a good stretch but it's not
a MAXIMUM stretch, which is the key to
massive results with this exercise.
your shoulders are up and off the top end of the
bench, the weight of the dumbells pulls your shoulders
back and down, opening up the chest and increasing
the stretch on the biceps at the bottom.
the exercise as you normally would an Incline
the movement with a deliberate squeeze of the
biceps, curl all the way up to the top, doing
your best to keep the upper arms vertical (they
may move up and forward a bit). Hold for a second
at the top.
comes the payoff...on the way back down, DO
NOT let your palms turn inwards into a neutral
grip. Keep them facing FORWARD all the way
down to the bottom. This keeps full tension on
the biceps all the way to the bottom, which is
the most beneficial part of the exercise.
the dumbells under complete control. For an extra
shot of tension, try to "push" your
elbows forward as you lower the dumbells. To do
this, imagine as though you're trying to push
a button with your bicep - it takes a bit of practice
to get this feeling but it's definitely worth
you lower the dumbells to the very bottom, let
them pull and stretch your shoulders backwards
and down, opening up the chest. This increased
tension from the negative portion of the movement
coupled with the greater stretch potential of
your body position will give you an INCREDIBLE
muscle-building stimulus. Take advantage of it
and don't lose the stretch tension in your biceps!
for that stretch then curl up again with a deliberate
movement. When you go to choose weights for this
exercise, start with weights that are lighter
than you would normally use. When you apply stretch
and tension to the biceps like this, it's a humbling
experience in terms of the amout of weight you
is definitely a GROWING experience!!