Alternating Incline Curls With 5sec Twist And Additional Reps

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Description

Step 1: Grab dumbbells out of a rack or off the floor and sit down on incline bench (which should be angled around 30-45 degrees).

Step 2: Keep your arms straight and, using an overhand grip, have the dumbbells by your side with your palms facing each other. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees are bent. Your upper back will likely come off the incline bench.

Step 3: With your wrists straight, bend your elbows and curl one dumbbell upward toward the front of your shoulders in a controlled manner, twisting the dumbbell on the way up so that your palm is facing you once it reaches shoulder level. Continue to keep your back tight and your knees bent.

Step 4: Once the dumbbell reaches shoulder level, pause for a split-second, squeeze your bicep, twist the dumbbell and then straighten the elbows, lowering the dumbbell in a controlled manner, until it is by your side and your palms are facing each other. Your elbow will continue to remain by your side throughout the descent. Repeat with the opposite arm.

5-SECOND TWIST

Step 5: After a certain amount of reps, twist the dumbbell out of the starting position. Your arms will be straight and simply twist the dumbbell from side-to-side for 5 seconds. Once completed, resume full reps with each arm.

Step 6: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the dumbbells back on the ground.

Benefits:

The incline dumbbell curl is a great variation on the dumbbell curl and one of the great alternatives to build mass, strength and muscle to your biceps.

It can be used as a great finisher to a workout, or a great compound movement to begin your arm day. Because of the angle of the incline, the movement is more difficult than a regular dumbbell curl, so lighter weight will have to be used. Your bicep will get a significant stretch because of the angle and it can also help increase your bicep peak.

It can also be instrumental in adding muscle and significant strength in your biceps when done properly.

Do not allow your shoulders to shrug the weight up or swing the weight up. When using max weight, a slight rock is acceptable, but the biceps should always be doing the majority of the movement.

The 5-second twist will add an unbelievable burn to the exercise.

YouTube Video ID:

2E9Q6vc609E

Target Body Parts: Biceps
Equipment Needed: Dumbbells, Incline Bench

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Alternating Incline Curls With 5sec Twist And Additional Reps