Thread: Incline dumbbell curls

I always lower mine to the point where I still have a little tension. This leaves a little bend in my arm. If I did not do that, the weight would pull it completely straight. This does seem to give a better pump, reason I guess is a little static tension remains on the biceps at all times.

I don't keep my arm completely straight because it puts unwanted strain on the shoulder. I keep my arm as straight as possible, in as comfortable position as possible, with the greatest ROM.

i think its best to have tension on ur biceps while your hitting the other...that way your muscle is working harder

The bottom line here, is you should allow your arm to fully return to the downward position. The main purpose in this exercise, is it's greater range of motion. Also the upper arm should be held at stable and downward position, allowing only movement of the lower arm.

But it is advantageous to leave just a little tension on the biceps, by allowing a very slight bend to remain in the arm. This also prevents excessive strain on the shoulder with heavier weight, I learned this the hard way.
If you are experience any pain with this exercise, this is a sign you are using more weight than you should. This is not like a standing/seated curl, it has a much greater intensity, and can easly strain the tendons in the shoulders.

I let my arms go all the way striaght for complete stretch, never had any problems.
BTW, I think Incline Curls are great!!

Great bicep exercise. I'll try to explain. Let the hand and forearm fall slowly towards the floor keeping the elbows bent slightly. This position should have the elbows past rear of perpendicular at the bottom. Shoulder and working hand should be inline and at a 90% angel from the floor with the elbow slightly bent. Hope this helps answere your ?


Tough

I think I'll keep doing what I've been doing then - keeping slight tension in my arms rather than letting them drop completely. I just saw some of my buddies dropping their arms completely and was wondering if I was doing it properly.

It just seemed like it took a helluva lot more to get that weight back up from a completely dropped position. Thanks.

Also, I have seen them done 2 different ways. One way is that you curl one arm for a complete rep (up and down) then curl the other arm one rep (up and down). while one arm is resting/in the extended position, the other arm is repping. the advantage here is that you can have a different tempo for the positive and negative of the rep. The second way is to rep each arm 180 out of sync. You start one arm and when it gets to the top, you start the other arm and so when one arm is at the top one arm is at the bottom of the rep. The disadvantage is that the negative and positive tempo are the same and pausing at the top can be distracting. The second way is the way I learned them. I am considering chaning to the first one as I can have slower negative tempo and pause (squeeze) at he top of the rep. Any comments on either way?

I do mine by starting the other up, just before the first is completly down. Or you can do them in unison, this is harder you don't get the advantage of the rest.

how far are you inclining??? you should be at about 30 degrees! any lower and you will strain your shoulder!

My first incline is around 30 degrees, that where I do them. I have seen people do them flat though. If you are having shoulder problems, raise your incline to 45 degrees.

Originally Posted by Sam40

My first incline is around 30 degrees, that where I do them. I have seen people do them flat though. If you are having shoulder problems, raise your incline to 45 degrees.

ok, were backwards here, I meant -30 degrees from O.

I was stating 30 degrees from flat.

What kind of weight are you guys using? Alternate the curls or are you doing both arms at the same time?

I can hardly use heavy dumbells at all doing this. However, it seems to fire the upper part of my bicep where it meets my shoulder. To intensify that, I turn my elbows into my torso a bit more.

I never use anything over 20 on these, it puts to much stress on the shoulders. I use the standing, or sitting barbell for heavy curls. Oh yes! I alternate my curls, but I have done them in unison. Doing them in unison intensifies the exercise, you don't have the rest advantage.