Standing One-Arm Dumbbell Curl Over Incline Bench

Curl Inclinado a Una Mano de Pie

beginnerdumbbellBicepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

biceps

Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Switch arms while performing this exercise.

Ponte detrás de un banco inclinado como si fueras a hacer spotting. Con una mancuerna en una mano, apóyala sobre el banco con agarre supino (palmas arriba).
La mano libre en la esquina del banco. El pecho contra la parte superior del banco y los pies separados. Esta es la posición inicial.
Manteniendo el brazo superior estático, curva la mancuerna contrayendo el bíceps exhalando. Solo los antebrazos se mueven. Continúa hasta la contracción completa a la altura del hombro. Mantén un segundo.
Baja lentamente inhalando.
Repite las repeticiones recomendadas.
Cambia de brazo.