![]() A four-second eccentric is a good place to start. Because the exercise requires relatively lighter weights, you need a longer time under tension to achieve an effective training stimulus.( 8) Prolonging the eccentric (lowering) phase is a favored strategy. Feel and visualize your muscle fibers being stretched.įorm tip: Savor the negative. Maintain control as your arm straightens and never lose tension on the target muscles and tendons. Bouncing or quickly rebounding engages the stretch-shortening cycle, which makes this exercise less effective. Don’t bounce into or out of the bottom position. Don’t allow your thumbs to point up as you lower the weight. Keep your upper arms locked vertically as you lower the dumbbells slowly. ( 6)( 7) Step 3 - Lower Without Releasing Tension Credit: Merrick Lincoln, DPT, CSCS / YouTube Supination and gripping have been shown to enhance rotator cuff activity which results in a stronger, more stable shoulder position. Curl the dumbbells as high as possible without losing the vertical upper arm position.įorm tip: For increased stability, “over-supinate” throughout the repetition - think about keeping your pinky higher than your thumb - and “over-grip” the dumbbell like you’re trying to crush the handle into dust. Keep your upper arms vertical, Your elbows should point straight down, not forward towards your feet.īringing your elbows forward takes tension off the biceps and introduces momentum, which makes the exercise less effective. Supinate your hands (turn your palms up) and begin to curl both weights up. Step 2 - Curl with Your Elbows Pointing Down Credit: Merrick Lincoln, DPT, CSCS / YouTube Keep your head pressed into the bench during the entire set and resist the urge to look straight ahead. ![]() Locking your shoulder blades into place will improve your form and boost your strength.( 5)įorm tip: If your head comes off the bench, your upper back and shoulder blades will follow. Keep your shoulder blades pinned to the bench throughout the exercise. Keep your feet flat and allow your arms to hang straight towards the ground. Retract and depress your shoulder blades (pull them together and down) as you lay back on the bench. Sit on an adjustable bench set to approximately 45-degrees while holding a pair of dumbbells. Step 1 - Set Your Bench and Get Into Position Credit: Merrick Lincoln, DPT, CSCS / YouTube Start with dumbbells approximately 50% of what you’d typically use for a standing dumbbell biceps curl. The incline dumbbell curl places more stretch on the biceps than other curl variations and virtually eliminates the use of momentum to cheat the weights up. See it in action and then read the details to learn more. Merrick Lincoln demonstrates textbook form for this important exercise. The incline dumbbell curl is often done with loose, ineffective technique, but Dr. INCLINE DUMBBELL CURL HOW TO
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