Trainer, author and fitness model Kirk Charles, NASM-CPT CESYou know that as you get older, life can get more complicated. But that shouldn’t stop you from staying on top of your game. He’ll help you answer the tough training questions that come with age so you can be, too. Fit beyond 40.
One of the first exercises most men do when they hit the gym is the bicep curl. We all want to look strong and powerful, and you’ve probably established a set routine in the gym over the years if you’ve done it for a while, but there may be more effective methods of building your biceps than simply grabbing a dumbbell and doing sloppy reps. . A variation of the curl that requires a little more discipline for maximum results is the incline dumbbell curl. The exercise puts you in a position that will set you up for success, if you do it correctly, of course.
To start, set a weight bench so that it backs up at an angle of about 60 degrees, relative to the floor. Grab a pair of dumbbells, preferably a bit lighter than the ones you’d use for a standard bicep curl. Sit on the bench with your feet firmly on the ground. While holding the dumbbells, your arms should hang down so that your elbows are behind your torso. This will put your shoulders in an extended position that stretches your biceps, which is the ultimate goal of the exercise.
You can lay your head on the bench, however I find it more comfortable to keep my head slightly off the pad. That takes pressure off your neck and thoracic spine. Lastly, keep your shoulder blades tight, which helps protect your rotator cuffs and keeps your elbows in the correct position, directly under your shoulders. You must form a perpendicular line from the shoulder to the elbow; don’t let your elbows drift forward, or you’ll cheat the rep.
From this starting position, simply lift the dumbbell up. Don’t let your elbows jut forward or swing your arms to use momentum to drive the dumbbells up. Keep your upper arms perpendicular to the floor. Squeeze at the top of the curl for a moment, then slowly release the dumbbells back to the floor. That is a repetition.
You shouldn’t feel pressure on your shoulders while working on a set. This is especially important to pay attention to if you have shoulder problems or are concerned about the safety of your joints. One solution: make sure the angle of the bench isn’t too low.
You also need to focus on controlling the weight as you squat down on each rep, which is key to protecting your shoulders, elbows, and rotator cuffs. As you snuggle, try counting to two, which might help you keep in mind the position of your elbow. When you lower the weights for the eccentric portion of the lift, be careful to avoid swinging the weights, which could stretch your shoulders too far behind your torso. Not only would that make the move less effective, but it could also put you at risk of injury.
When done correctly, the incline dumbbell curl is a great addition to your exercise arsenal. It’s not the maximum weight curl, but it gives you the variation you need to fully develop your bicep muscles. Start with a light weight, doing 4 sets of 10 repetitions.
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