STRENGTH TRAINING

Topics

  • You need Flash player 8+ and JavaScript enabled to view this video.

Incline Dumbbell Curls

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Isolating your biceps during curls can bring big gains when you're developing your arms. Pin your shoulders back into the incline bench to keep your shoulders stable and isolate your biceps—and you'll see results.

Muscles Worked
Biceps

Starting Position
Lie on your back on an incline bench set at at 45-degree angle. Hold a dumbbell in each hand, palms upward. Press your shoulder blades into the bench and keep your elbows slightly bent (see Photo 1).

Exercise

  1. From the starting position, bend your elbows into a curl. Keep your upper arms at your sides and your wrists flat. Your shoulders should remain steady (see Photo 2).
  2. From the top of your motion—when your hands are slightly past vertical (making sure your bicep stays flexed) even at top of movement—lower your hands back to the starting position. You should feel a good stretch through your bicep in this extended position (see Photo 3).
  3. Repeat the curls 12 times for a full set.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal (December 2005) as one of the Top 100 Trainers in America.