This exercise provided courtesy of Devin Wicks, Director of Fitness Operations at the University of California, Berkeley and specialty strength coach for some of the university's elite sports teams.

Benefits
Incline dumbbell curls use a reclining upper body to demand that the muscle lift from a stretched position. This leads to greater strength gains.

Muscles Worked
Biceps

Starting Position
Lie on your back on an incline bench set at an angle 30 degrees behind the vertical. Hold a dumbbell in each hand, with your arms extended straight down toward the floor from your shoulders and your palms facing each other.

Exercise

1. From the starting position, bend one elbow to lift your arm into a curl. Keep your upper arm at your side and your wrist flat, and do not turn your hand over as you lift. Your shoulders should remain steady and pressed against the bench.
2. From the top of your motion-when your hand is slightly past vertical (making sure your bicep stays flexed even at top of movement) lower your hand back to the starting position, keeping the hand in the same orientation throughout. You should feel a good stretch through your bicep in this extended position.
3. Immediately repeat the same curl with the other arm, continuing to alternate throughout the set.

About Devin Wicks: Devin Wicks (ACSM-HFI, USAW Club Coach) is the Director of Fitness Operations for UC Berkeley where he develops health and fitness programs for the campus community. He also works as a conditioning specialist for Cal Athletics where he has developed targeted training programs for several Olympic Gold Medal athletes. Devin has presented and toured nationally, providing cutting-edge education for fitness industry professionals and enthusiasts alike.