This exercise aims at muscling the muscles of the arms: biceps mainly but also, the anterior brachial and the forearms.
The Inclined Curl The bench press is an isolation exercise for the biceps. It is a variation of the seated curl or the standing curl to muscularize its arms without risk and which has for interest to reduce the cheating to carry out the exercise and allows a higher stretching thanks to the inclination of the bench. What consequently accentuates the work on the biceps and its curve.
The anterior brachialis and the forearms are also solicited thanks to the important stretching that the lying position allows.
How do I perform the exercise?
Starting position: Tilt a bench to about 45 degrees and lie on it with a dumbbell in each hand. Keep your back against the bench with your head slightly up and your feet firmly planted on the floor.
Bend your elbows, hands in supinationThen lower the dumbbells slowly, keeping a slight flexion at the elbow to avoid excessive stress on the elbow joints.
The elbows must remain fixed during all the movement, only the forearms must move so as not to engage the shoulders in particular and reduce the effectiveness of the contraction.
CAUTION:
No particular risks for this exercise, but due to the inclination it is better to start light and gradually increase the load. A too important stretching can take place if a excessive burden and uncontrolled is used. Please do not fully extend the arms at the bottom of the movement to avoid the risk of injury and tendonitis. Finally, to avoid stressing the shoulder joint and stretching the pectoral muscles too much, do not rest your head on the bench.
Tips
- Inhale as you lower the dumbbells, and exhale as you raise them.
- Start with an angle of inclination of the bench between 30 and 45 degrees and then test according to your flexibility: the more the bench is inclined, the more the biceps is stretched and the more difficult the exercise is to perform.
- Contract the biceps for a good second at the end of the movement. Turn the wrist slightly outwards to accentuate the contraction.
- Complement this exercise, which completely isolates the biceps, with an exercise like the curl hammer grip which is ideal for targeting the brachialis.
- Finally, if you raise your elbows too much, your deltoids will be more solicited to the detriment of your biceps.
Variants
- The inclined curl on bench can also be carried out one arm after the other in alternation for a better concentration.
- Dumbbells can be replaced with low pulleys for continuous tension throughout the exercise.
- This exercise can also be replaced by other bodybuilding exercises such as the barbell curl or spider curl or certain machines that isolate the biceps.
- Finally, you can use a pronation grip if you want to emphasize the muscles of the forearm (long supinator).
Find this exercise in the following program:
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