Incline Bench Supinated Dumbbell Curl

Type Of Exercise

Curl with dumbbells in supination on an inclined bench is a one-joint exercise

Incline Bench Supination Dumbbell Curl: Execution

The starting position sees the athlete seated on a bench inclined between 50° and 75°, with knees bent, feet firmly planted on the ground, back in its position of strength, shoulder blades adducted, shoulders hyperextended and adducted, elbows extended. The grip is supine and the arms along the sides. The wrists are straight or flexed, but never extended; if they are flexed, the contribution to elbow flexion of: flexor digitorum superficialis, flexor carpi radialis, flexor carpi ulnaris and palmaris longus is reduced. The execution consists in flexing the elbows taking care not to change the position of the rest of the body. The movement ends at the maximum level of elbow flexion. Flexing the shoulder is considered cheating. By emphasizing the isometric contraction at the end of the concentric contraction, increases the involvement of the brachialis.

It is possible to perform this exercise by flexing both elbows at the same time, or by flexing them alternately; the first option allows you to maintain more tension on the trained muscles, while the second requires more balance, given the unilaterality, and resistance in the grip muscles, since the duration of the exercise doubles. The greater the incline of the bench, the greater the strain on the biceps brachii. as the duration of the exercise doubles. The greater the incline of the bench, the greater the strain on the biceps brachii. as the duration of the exercise doubles. The greater the incline of the bench, the greater the strain on the biceps brachii.

Muscles involved in the exercise Curl with dumbbells in supination on an incline bench

Group 0

• Brachial biceps
• brachioradialis
• brachial
• Long handheld
• Flexor digitorum superficialis
• Flexor carpi radialis
• Flexor carpi ulnaris

Action
Elbow flexion