Alternate Incline Dumbbell Curl

Instructions

1. 1.Set up an incline bench at a 45 degree angle. Sit down then lie on the padding with a dumbbell in each arm and palms facing forward in a underhand grip. This is your starting position.
2. 2.Keeping your elbows fixed, slowly curl up the dumbbell in your weakest arm.
3. 3.Squeeze the bicep at the top of the movement, then slowly lower back to the starting position.
4. 4.Repeat the action on the other side.
5. 5.Repeat for as many repetitions as required.

Tips

• Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
• Perform the reps slowly and in a controlled manner.
• Remember to keep your elbows stationary.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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