Dumbbell Prone Incline Twist Curl
Target your biceps with a unique twist! This prone incline curl variation maximizes muscle engagement for serious arm gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Dumbbell Prone Incline Twist Curl Instructions
- An incline bench
Starting Position:
1. Set the incline bench at a slight angle (about 30-45 degrees).
2. Lie face down on the bench with your chest against it, feet flat on the ground behind you.
3. Hold one dumbbell in each hand with your arms hanging straight down toward the floor, palms facing your body.
Movement Steps:
1. Curl Phase: Begin the movement by curling the dumbbells up towards your shoulders. Keep your elbows close to your body and maintain a steady motion.
2. Twist Phase: As you reach the top of the curl (when the dumbbells are close to your shoulders), rotate your wrists so that your palms face your body (supinate).
3. Lower Phase: Slowly lower the dumbbells back to the starting position while reversing the twist, ensuring control throughout the movement.
4. Repeat: Perform the desired number of repetitions (generally 10-15 for beginners). Ensure to maintain a steady pace and focus on your form.
Tips:
- Keep your back straight and avoid using momentum; focus on using your arms to lift the weights.
- Breathe out during the lift and inhale while lowering the weights.
- Start with lighter weights to master the form before increasing the load.