Flexor Incline Dumbbell Curls

Curl Inclinado Flexor con Mancuerna

beginnerdumbbellBicepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

biceps

Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
As you inhale, slowly go back to the starting position.
Repeat for the recommended amount of repetitions.

Sujeta la mancuerna hacia el lado más lejano para que haya más peso del lado cercano a ti. Haz un curl inclinado normal con las muñecas lo más atrás posible para neutralizar el estrés en ellas.
Siéntate en un banco inclinado a 45 grados con una mancuerna en cada mano.
Deja los brazos colgar con los codos adentro y las palmas hacia adelante con los pulgares alejados del cuerpo. Mantén esta posición sin girar las manos. Esta será tu posición inicial.
Curva ambas mancuernas al mismo tiempo hasta la contracción completa exhalando. Movimiento controlado sin impulso. Mantén un segundo arriba.
Baja a la posición inicial inhalando.
Repite las repeticiones recomendadas.