Dumbbell Incline Curl II
Description
The dumbbell incline curl II is a variation of the standard incline dumbbell curl, typically performed at a steeper bench angle to increase bicep stretch at the bottom of each rep. The deeper stretch creates more time under tension at the lengthened position, where bicep growth is strongest.
Muscle Group
Equipment Required
Dumbbell Incline Curl II Instructions
- Set a bench to a steep incline angle, around 60 to 75 degrees.
- Sit back on the bench with a dumbbell in each hand.
- Allow your arms to hang fully extended toward the floor.
- Use an underhand grip with palms facing forward.
- Pin your shoulders back against the bench.
- Curl both dumbbells up by bending at the elbows.
- Keep your elbows in line with your torso.
- Squeeze the biceps at the top, then lower with control to a full stretch.
Dumbbell Incline Curl II Form & Visual
Dumbbell Incline Curl II Benefits
- Steep angle increases bicep stretch
- Strong tension at the lengthened position
- Eliminates body english and cheating
- Builds bicep size at the long head
- Useful for hypertrophy training
- Pairs well with standing curls for full bicep development
Dumbbell Incline Curl II Muscles Worked
- Biceps brachii (long head)
- Brachialis
- Brachioradialis
Dumbbell Incline Curl II Variations & Alternatives
- Dumbbell Incline Curl
- Spider Curl
- Dumbbell Biceps Curl
- Preacher Curl
- Dumbbell Hammer Curl II
