Alternating Dumbbell Incline II Curl

Dumbbell Incline Curl II Instructions

• Incline bench

Positioning:

1. Set Up the Bench: Adjust the incline bench to a comfortable angle (approximately 30-45 degrees).

2. Select Your Dumbbells: Choose a weight that is manageable for your current fitness level.

3. Sit on the Bench: Position yourself on the incline bench with your back against the pad. Ensure your feet are flat on the floor and your knees are slightly bent.

4. Hold the Dumbbells: With a dumbbell in each hand, extend your arms down towards the floor, keeping your palms facing forward. Your elbows should be close to your torso.

Movement:

1. Curl the Dumbbells: Begin the movement by flexing your elbows and curling the dumbbells up toward your shoulders. Keep your upper arms stationary; only your forearms should move.

2. Squeeze at the Top: When you reach the top of the movement, squeeze your biceps for a moment and avoid swinging the weights.

3. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position, fully extending your arms while maintaining control.

4. Repeat: Perform the desired number of repetitions, typically between 8-12.

Tips:

• Maintain a straight back against the bench throughout the exercise.

• Avoid using momentum; focus on controlling the weights both during the lift and the lower.

• Breathe out while curling the weights up and inhale as you lower them down.

Cool Down:

• After completing your sets, gently stretch your arms and shoulders to promote flexibility and recovery.