How to do the INCLINE DUMBBELL CURL! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the incline dumbbell curl, also known as the incline curl, seated curl, or behind the back curl.

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CC: This exercise is gonna target the long head of your bicep, which is the muscle located on the outside of your upper arm, responsible for the size of your bicep peak.

To initiate the set up, adjust the incline of the bench to around 45-60 degrees, and place the dumbbells in front. Then grab them firmly in the palms of your hands with your thumbs wrapped around, and lean back onto the bench placing your glutes directly in contact with the crease. From here, place your head comfortably onto the bench, contract your abs, and push your shoulder blades down and back to puff out your chest. Then turn your hands outward so that your palms face forward and adjust your feet into a comfortable position before planting them firmly into the ground.

The starting position should look something like this where your chest is up, your arms are fully extended, your shoulders are rolled back, your eyes are pointed slightly upwards, and your entire back is in contact with the bench.

From here, begin the ascent by bending your elbows and curling both dumbbells up at the same time. Keep your elbows locked in place and behind your body, as well as your back straight, your head on the bench, and your eyes up, and think of dragging the weight towards your armpits to fully contract your biceps. Make sure your shoulders stay rolled back and your wrists are aligned with your forearms, and lift the weight up until your arms are slightly past 90 degrees.

At the top, the dumbbells should be level with your chest, your palms should be facing up, your elbows should be behind your body, and your biceps should be fully flexed. Hold this position for 1-2 seconds.

Then, begin the descent by slowly resisting the weight back down. Again keep your elbows locked in place, your back straight, your head on the bench, and your eyes up, as well as your shoulders rolled back and your wrists aligned with your forearms, and lower the dumbbells down until your arms are fully extended. And to really feel the stretch on your biceps, focus on flexing your triceps at the bottom, before getting back into the starting position for the next rep.

Some things to avoid are flexing your neck and lifting your head off the bench, drifting your elbows forward, and curling the weight too high causing your forearms to point up at the top which takes the tension entirely off your biceps. Instead, keep your head on the bench and your elbows locked in place, and curl the weight up to your chest.

To incorporate this into your routine, I recommend adding it whenever you train biceps, in addition to other exercises for the short head and the brachialis. Choose a light weight for 3-4 sets of anywhere from 10-20 reps.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #DumbbellCurl

[ShubhamSharma-yxik]

The best part is that you explain everything in depth & yet keep it so simple! Thanks for the help!!!

[matthewiraheta]

Underrated, I thought you had 600k or something, I cant believe this you deserve more views and subs. Thanks for the vid

[psychokinesis]

I have saved every last vid for my playlist, a huge thank you for discussing the forms! I'm doing great at the gym because of this. You look freaking amazing!

[envysalman]

I'm 2 years late but I love this video. Every detail is explained and it is kept simple and to the point without unnecessary bs. You sir, have gained a subscriber

[DrDirtyDonuts]

I’ve been lifting on and off for the past 4 years and all your content you’ve been putting out has taught me a lot on how to make the best of my workouts and the right way to do it. Thanks for the tips brotha 🍻

[SiphiwoMhlongo-kh]

I appreciate the detailed explanation of the muscle groups involved. Definitely going to incorporate this into my routine.

[sujatagawade]

Great video bro!!!
Please make a video for gym newbie.What exercises to do and most important the weekly split.
Love from India

[jtrain]

This is the best video explanation I’ve ever seen… so professional and well explained 😊

[radiojd]

This is the content we’ve all hoped & DREAMED for. Thank you Love from CA

[TobiasNyholm]

Really well produced content. Keep up the good work.

[deletedchanel]

very good straight to the point tuto thx

[jeccapilongo]

Thank youuuu, A quick and on point tutorial 👏👏👏

[mahmutkk]

Simple, short and helpful keep the great work!

[tailopezbutnolamborghini]

Can you do a video on what exercises you would pick given 4 different types of exercises to hit the most amount of muscles upper body?

[worldofprophecy]

Actual useful Tiktoker, keep it up bro, you earned a subscriber.

[vilasnaik]

Amazing video, love your content. Could you please make a tutorial of dumbbell row.

[pokemankirito]

This is super useful when I get my hands on some dumbbells I'll add this in, am doing calisthenics excersies right now cause, am not allowed to go to the gym.thanks so much for the vid its going in my playlist for excersies

[romeomike]

hey, can you make one for the incline dumbell/barbell press?

[DarthVix]

Trying to memorize this vid before heading out to the gym wish me luck 😫🤞🏽

[Uknowhoitis]

Could you show your whole workout routine for everyday like what you do everyday?