Curl with supine dumbbells on an inclined bench

Curl with supine dumbbells on an inclined bench


The Incline Bench Supination Dumbbell Curl exercise is also known as Inclined bench biceps curl, Inclined bench arm curl

Type of Exercise

Supination dumbbell curl on an incline bench is a monoarticular exercise

Curl with dumbbells in supination on an incline bench: Execution

The starting position sees the athlete sitting on a bench inclined between 50 ° and 75 °, with the knees bent, the feet firmly resting on the ground, the back in its position of strength, the shoulder blades adducted, the shoulders hyperextended and adducted, elbows extended. The handle is supine and the arms at the sides. The wrists are straight or flexed, but never extended; if they are flexed, the contribution to elbow flexion is reduced by: superficial flexor of the fingers, radial flexor of the carpus, ulnar flexor of the carpus and long palmar. The execution consists in flexing the elbows taking care not to change the position of the rest of the body. The movement ends at the maximum level of flexion of the elbows. Flexing the shoulder is considered cheating. By emphasizing the isometric contraction at the end of the concentric one, the involvement of the brachialis increases. It is possible to perform this exercise, flexing both elbows at the same time, or flexing them alternately; the first option allows you to maintain greater tension on the trained muscles, while the second requires greater balance, given the one-sidedness, and resistance in the grip muscles, since the duration of the exercise doubles. The greater the incline of the bench press, the greater the tension on the brachial bicep.

Muscles involved in the dumbbell curl exercise in supination on an incline bench

Group 0

  • Brachial biceps
  • Brachioradiale
  • Brachialis
  • Long handheld
  • Superficial flexion of the fingers
  • Radial flexor of the carpus
  • Ulnar flexor of the carpus
Elbow flexion
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