How to Bicep Curl on Bench?

To effectively bicep curl on a bench, specifically using an incline bench, you would perform incline dumbbell curls.

Incline Dumbbell Curl on Bench

Here's how to do incline dumbbell curls on a bench:

Incline Bench: Position an incline bench at a 45- or 60-degree angle.
Dumbbells: Select a pair of dumbbells appropriate for your strength level.
Starting Position: Sit on the incline bench with your back firmly against the backrest and your feet flat on the floor. Hold a dumbbell in each hand with your arms hanging straight down at your sides.

Bicep Engagement: Squeeze your biceps as you prepare to lift the dumbbells.
Lifting Phase: Bend your elbows, curling the dumbbells towards your shoulders. Keep your upper arms still and only move your forearms.
Peak Contraction: At the top of the curl, ensure your biceps are fully contracted and the dumbbells are at approximately shoulder level.
Controlled Lowering: Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement. Avoid dropping or using momentum to control the dumbbells.
Repetition: Repeat this movement for the desired number of repetitions.

Controlled Movements: Maintain smooth and controlled motions, focusing on bicep contraction.
Proper Form: Keep your back flat against the bench to avoid any lower back strain.
Elbow Position: Keep your elbows tucked into your sides.
Breathing: Inhale as you lower the dumbbells and exhale as you curl them up.
Avoid Momentum: Don't use momentum to lift the weight. Focus on using your bicep muscles.

Increased Bicep Stretch: The incline angle stretches the bicep muscle more than standard curls, leading to a better range of motion and potentially better muscle development.
Isolation: Incline curls emphasize the bicep muscle while minimizing the contribution from other muscle groups.

Exercise	Bench Angle	Dumbbell Position	Movement Description
Incline Dumbbell Curl	45-60 degrees	Arms hanging straight down at your sides	Curl the dumbbells towards your shoulders, contracting the biceps, and then lower in a controlled manner.

By following these steps, you can effectively perform bicep curls on an incline bench to target your biceps.