If you play sports like football, baseball or basketball, training your biceps for size and strength is critical for pulling motions (tackling) and for increasing upper body strength which is a huge benefit in many different types of sports.For fighters and boxers, biceps workouts help you increase the power and speed of punches and upper body movements (grappling, etc).Strong biceps help to limit the potential of injuries such as tendonitis of the shoulder and elbow tendonitis.However, you should maximize the strength of the biceps through direct biceps exercises.
Compound movements help to indirectly strengthen the biceps (deadlifts, barbell rows) due to the pulling motion of these movements. Here are some other important aspects of training your biceps with incline dumbbell curls: A great pair of arms always looks amazing when wearing a sleeveless shirt or tank top. Biceps are also very aesthetically appealing and are one of the favorite body parts to train when people hit the gym. Squeeze your biceps at the top of the movement for a one-count and then slowly return to the starting position and repeat.īuilding up and strengthening the biceps muscle group is very important for normal day-to-day activities like picking items up (groceries, kids, bags) and helping to improve your overall upper body strength. While you are curling the dumbbells, slowly turn (supinate) your wrists outward so that your thumbs point away from your body. Slowly curl both dumbbells up at the same time using both hands. Let your arms hang straight down on both sides with your palms facing in toward each other. Exercise Instructions:Īdjust an incline bench to about 45 degrees and while holding a dumbbell in each hand, carefully position yourself on the bench with your back flat on the bench pad and both feet planted securely on the floor. This exercise is excellent for building the overall peak of the biceps and should be included in your workout routine if you want to build impressive arms. Since the biceps muscle takes on the majority of the load during this exercise, it’s an effective movement to help increase strength and size. By doing this, the long head of the biceps will be stretched out very well before contracting (curling the dumbbells up). When performing this exercise, the arms are made to move behind the body. Furthermore, the incline makes it slightly harder to curl the dumbbells up due to the positioning of the body. This exercise is performed using an inclined bench which helps to eliminate unnecessary body movement and thus the biceps are made to do all the work. The short head, on the other hand, makes up the inner biceps. 
The long head constitutes the majority of the peak and makes up the outer head of the biceps.
Biceps are composed of two heads the long head and the short head. The biceps are the primary muscle and the forearms and front deltoids are secondary muscles. The inclined dumbbell curl allows you to engage your bicep actively with core muscles.The muscles targeted with this exercise are the biceps, forearms and shoulders. The benefits of performing the basic bicep curl are tremendous, but there are more advanced versions of this exercise as well.
INCLINE DUMBBELL CURL PROFESSIONAL
Many professional athletes and trainers suggest performing new types of exercises with variations that can help you to achieve your goals. The main reason for changing your exercise routine every now and then is to train every muscle group with various movements, to avoid overtraining. There are many exercises to build bigger and stronger biceps, and finding the right combination of exercises can be confusing at first. It takes a lot of motivation, patience and the correct workout. Achieving them, however, requires monk-like levels of determination. A pair of toned and muscular arms give off the vibe of strength as well as fitness.
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