Seated Supinating Incline Dumbbell Bicep Curls
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How To Do Seated Supinating Incline Dumbbell Bicep Curls Exercise Video Demonstration and Guide
Seated Supinating Incline Dumbbell Bicep Curls are a great exercise to hit the long head outside portion of the biceps.
The incline position is what allows you to draw your elbows back to isolate the long head of the biceps.
To get started:
- Sit down with your abs tight and lower back and head flat against the bench.
- Hold a pair of dumbbells with a palms facing each other neutral grip.
- Draw the elbows back to isolate the long head of the bicep.
- Contract your biceps to lift the dumbbells with a neutral grip until your elbows reach a 90 degree angle.
- Then supinate your forearms by rotating your wrists so your palms face the ceiling.
- Squeeze at the top, then reverse the movement the same way in a controlled manner.
- This is a fixed movement at the elbow joint, so limit as much elbow movement as you can.
- The elbows should be locked, meaning they should not be swaying back and forth.
Beginner Variation
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Question For You:
- Have your ever tried seated supinating incline dumbbell bicep curls?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.