Alternate Incline Dumbbell Curl
Reps10 times
Calories burned111 kcal
LevelBeginner
Changing duration and load is available in our application
Sit on the bench. Take a dumbbell in each hand. Hands down, elbows pressed to the body. This will be your starting position. As you exhale, bend your arm for biceps. Tip: part of the arm from the elbow to the shoulder should remain motionless. Only the forearms work. The movement should continue until the biceps are fully contracted, until the dumbbells are at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower the dumbbell down, returning it to its original position. Repeat the same with the other hand. Complete the required number of repetitions.
How to perform the exercise
10 times
111 kcal
Control your movement and do not rush.
01
Position
Sit on an incline bench, hold the dumbbells with arms down and elbows tucked to the torso.
02
Curl
Exhale and curl one arm, keeping the upper arm still; only the forearm moves.
03
Peak
Bring the dumbbell to shoulder level and pause, squeezing the biceps.
04
Lowering
Inhale and slowly lower the dumbbell to the start position.
05
Switch
Repeat with the other arm and perform the required reps.
Variants
Beginner
Use light dumbbells and a slow tempo.
Middle
Alternate arms with a moderate weight.
Professional
Increase the weight and add a top pause.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Develops the biceps in a stretched position.
Balance
Removes torso help.
Simply
Improves control of each arm.
Contraindications
Acute pain in the elbows or shoulders.
Recent biceps tendon injuries.
Medical prohibition of weighted curls.
Recommendations
Elbows
Keep the elbows still.
Tempo
Lower the dumbbell slowly.
Symmetry
Work both arms equally.
