Alternate Incline Dumbbell Curl

Leaning back on a bench makes each curl count - less momentum, more bicep work. Alternating arms keeps things balanced, perfect for bears building strength with control.

Instructions

1. Sit on an incline bench set at a 45-degree angle with a dumbbell in each hand.
2. Let your arms hang down fully extended and keep your palms facing forward.
3. Curl one dumbbell up while keeping your upper arm stationary.
4. Squeeze your bicep at the top of the movement.
5. Slowly lower the dumbbell back to the starting position.
6. Alternate arms and repeat.

Benefits

• Targets the biceps more effectively due to the incline.
• Improves muscle balance and coordination.
• Increases bicep strength and definition.

Key Points

• Keep your upper arm stationary.
• Do not use momentum to lift the weight.
• Exhale while curling the weight up.
• Inhale while lowering the weight.

Common Mistakes

• Swinging the arms or using momentum.
• Not fully extending the arms.
• Allowing the back to arch excessively.