The question "How do you bench for biceps?" is a bit misleading. You don't actually "bench" for biceps in the traditional sense, like a bench press for chest. Instead, you can use a bench to support your body while performing biceps curls, a different exercise that targets the biceps. In particular, an incline bench can be useful.
Using an Incline Bench for Biceps Curls
The primary way to use a bench to target your biceps is by performing incline dumbbell curls.
Here's how to do it:
- Setup: Set an incline bench at a 45 to 60-degree angle. Sit on the bench with your back firmly against the backrest, holding a dumbbell in each hand. Let your arms hang straight down, palms facing forward.
- Execution: Keeping your elbows tucked and your upper body stable, slowly curl the dumbbells up towards your shoulders. Squeeze your biceps at the top.
- Control: Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
Why Incline Dumbbell Curls?
- Increased Range of Motion: The incline position allows for a fuller stretch of the biceps muscle at the bottom of the movement.
- Muscle Activation: This variation tends to emphasize the biceps head and may help with overall size and mass in your arms, as stated in the reference.
- Stability: The bench provides back support, reducing the risk of cheating with momentum and promoting better form.
Example of Incline Bench Dumbbell Curls
| Action | Description |
|---|---|
| Setup | Sit on an incline bench with back supported and arms hanging down, holding dumbbells. |
| Curl Up | Curl both dumbbells towards your shoulders, squeezing the biceps at the top. |
| Lower Down | Slowly lower the dumbbells back to the starting position under control. |
Alternatives
While the incline dumbbell curl is a key way to "bench for biceps," remember that other exercises also effectively work the biceps.
- Standing Dumbbell Curls: Classic bicep exercise, can be done with both arms at once or alternately.
- Concentration Curls: Isolates the biceps for maximum contraction.
- Hammer Curls: Works both the biceps and brachialis muscles.
Conclusion
While you can't bench directly for biceps, the incline bench is an effective way to perform curls that specifically target the biceps. Focus on proper form and control throughout each rep to maximize the benefits.
