Okay. So I'm going to go over an incline dumbbell bicep curl with you right now. This is personally my favorite bicep exercise. It's something where you don't have to go heavy. Obviously, you don't want to go too light. But it's a very concentrated exercise and allows a full stretch of your muscle which is very important when you want full results.
Now, to do this it's a dumbbell exercise, you're going to sit on your incline bench. You're going to knock it down probably a few pegs so that you're leaning back a little bit. Not too far, but you don't want to be too straight up. The whole point of this is so that you really stretch out that bicep muscle.
Now, you're going to start with your hands by your sides, neutral position, okay? Meaning your palms are going to face you. As you come up you're going to squeeze that bicep and rotate your wrist to the sky. Okay? It's called supinating. As you return the weight rotate back down, and that's the first rep. Then you do the other arm. Same thing. Rotate up, squeeze, return back down.
Now, it's very important for you to stay with your back right up against the bench here to get the full benefit of the exercise. You want your shoulders back. If you start bringing your body forward and your shoulders forward you're defeating the purpose of the exercise. If you stay back here it's difficult, because you're at a disadvantage with gravity right here. There's no leverage to it. So you really have to work to get that muscle up to get that dumbbell up. But it gives such a great stretch in your bicep that it feels like no other exercise.
So as you come up breathe out. Return the weight, breathe in. Same thing. Come up, breathe out. Return the weight, breathe in.
Again, elbows are going to stay right where they are. They're not going to come forward because you're defeating the purpose of the exercise there, too. They're going to stay right by your side. Not locked out, because that could do damage. Slight bend in the elbows at all times.
Come up, sqeeze, rotate back down. Come up, squeeze, rotate back down.
And that's the incline dumbbell curl.