What's the Best Dumbbell Curl Variation That Targets Both Heads of the Biceps?
The dumbbell curl is a classic exercise for building bigger, stronger biceps. However, there are many different variations of the curl, each of which targets the biceps muscles in a slightly different way.
One of the best variations for targeting both the long and short heads of the biceps is the incline dumbbell curl. This variation is performed with the torso inclined on a bench, which helps to isolate the biceps muscles and prevents the momentum from the shoulders from helping to lift the weight.
To perform the incline dumbbell curl, sit on an incline bench with your feet flat on the floor. Hold a dumbbell in each hand with your palms facing up. Curl the dumbbells up towards your shoulders, keeping your elbows tucked in close to your body. Lower the dumbbells back down to the starting position and repeat.
For best results, choose a weight that is challenging but allows you to maintain good form. Aim for 10-12 repetitions per set and complete 3-4 sets.
Related Questions:
- What other dumbbell curl variations can target both heads of the biceps?
- Hammer curls
- What muscle groups does the dumbbell curl primarily work?
- Biceps brachii
- How many sets and repetitions should I do for the incline dumbbell curl?
- 3-4 sets of 10-12 repetitions
- What is the correct form for the incline dumbbell curl?
- Torso inclined, elbows tucked in, dumbbells curled towards shoulders
- Can I use a barbell instead of dumbbells for the incline curl?
- Yes, but dumbbells allow for a greater range of motion
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