Dumbbell Prone Incline Curl

Curl Prono Inclinado con Mancuerna

intermediatedumbbellBicepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

biceps

Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
Now keep your elbows in by your side and face the palms forward. This will be your starting position.
Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
Lower the dumbbells until your arms are fully extended.
Repeat for the recommended amount of times.

Toma una mancuerna en cada mano y acuéstate boca abajo en un banco inclinado con los hombros cerca de la parte superior.
Deja los brazos colgar naturalmente, perpendiculares al suelo.
Mantén los codos pegados y las palmas hacia adelante. Esta será tu posición inicial.
Eleva las mancuernas contrayendo los bíceps hasta la flexión completa, exhalando. Solo los antebrazos se mueven.
Baja las mancuernas hasta la extensión completa.
Repite las repeticiones recomendadas.