The incline dumbbell curl is one of the toughest biceps curl variations in the workout world, and not because it’s an especially complicated exercise. You position on the bench provides a unique and unmatched biceps-burning stretch to your guns—and that might make it tough for you to pile on reps with good form before your arms fatigue.
Even with just light weight it’s a challenging exercise, which might leave you wanting more out of your arm training session. Instead of adding extra sets (and therefore, extra rest to recover), extending your training time even longer, make the incline dumbbell curl your leadoff move for this mechanical drop set from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. Using this setup, you’ll work through the first style of curl, fatigue, and then shift your position to keep the reps coming.
“It’s built for lighter weights, and it’s perfect to do when you need a quick arm burn, or on the back-end of a back day and you just want a quick biceps exercise,” says Samuel.
One thing to remember when looking to get the most of your incline dumbbell curl is to keep your upper arms perpendicular to the ground behind your torso. This should allow your arm to be fully extended. Once you get that, you should feel no shoulder involvement—just a good old biceps pump.
How to Do the Incline Curl to Seated Curl Mechanical Drop Set
●Start off on an incline bench, holding dumbbells that you’ll be able to curl for 10 to 12 reps.
●Get into a position holding the weights so that your arms are hanging straight down. Squeeze your shoulder blades, and make sure your elbows are behind your torso.
●Curl the weight up, working to keep your elbow in the same position. You’ll be forced to squeeze your biceps deeply at the top of each rep.
●When you find your form breaking, sit up from the back pad into an upright position. Immediately begin performing reps of seated curls until form breaks again.
●Perform three sets, with about a minute rest in between sets.
Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men’s Fitness, and Men’s Health.
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