Incline Dumbbell Curl Variations
Of course, some of you may not have dumbbells or an adjustable bench at your disposal. Or maybe you want to target a specific part of your biceps.
Here are some variations of incline dumbbell curls that could work for you.
Incline Dumbbell Hammer Curl
This variation is for those of you looking to add peak to your biceps. Instead of holding the dumbbells with your palms up, keep your palms facing in so the dumbbell moves up and down like the head of a swinging hammer.
Holding the dumbbell in this way engages the outer portion of your biceps or the long head.
Alternate Incline Dumbbell Curl
Another option is to alternate arms and curl one side at a time. While this doesn’t change the muscles worked, it can help you focus the muscle contraction.
And it’s this mind-muscle connection that results in greater muscle activation and growth.
Incline Dumbbell Curl Without Bench
Lastly, here’s an option for those of you without a bench. For this variation, you’ll need two cables or a set of resistance bands.
Place the pulley or one end of the band near the floor. Then stand in front with one cable or band in each hand.
Facing away from the pully or bands, your arms should be slightly behind your upper body. From here, perform the movement as you would with dumbbells.
As the resistance increase, you can lean forward slightly to keep from tipping back.