Alternating Double Dumbbell Incline Bench Bicep Curl

Instructions for proper form

Sit on an incline bench with your back firmly against it. Hold a dumbbell in each hand with a supinated grip (palms facing up). Keep your elbows close to your body and fully extend your arms down by your sides. Curl one dumbbell towards your shoulder while keeping the other arm extended. Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position. Alternate arms for the desired number of repetitions. Maintain a straight posture without arching your back.

Common mistakes to avoid

Avoid swinging the weights or using momentum to lift them; this compromises form and effectiveness. Do not let your elbows drift away from your body. Also, avoid leaning back on the bench or arching your back excessively.

Benefits

Specific benefits of the exercise

This exercise specifically targets the biceps brachii, enhancing muscle size and strength, improving the overall aesthetics of the arms.

Expected results and timeframe

With consistent training, you can expect visible muscle growth and increased strength in your biceps within 4-8 weeks, depending on your overall workout routine and nutrition..

Who this exercise is best for

This exercise is best for beginners who want to focus on building strength in their biceps, as well as intermediate lifters looking to refine their form and improve muscle development in the arms.

Scientific studies supporting its effectiveness

Studies have shown that exercises involving isolation movements like curls can lead to increased muscle hypertrophy (growth) when combined with proper nutrition and rest (Schoenfeld et al., 2010).

Variations

Beginner modifications

If the dumbbells are too heavy, start with lighter weights or try performing the exercise without weights using bodyweight for form practice. Additionally, using a seated position without a bench can help with stability.

Advanced progressions

To increase the difficulty, consider using heavier dumbbells, adding pauses at the top of the curl, or incorporating reverse grip curls as a superset after the alternating curls.

Integrations

Complementary exercises

Complement this exercise with triceps extensions or push-ups to ensure balanced development of the upper arms.

Super set recommendations

Superset the alternating double dumbbell incline bench bicep curl with skull crushers or tricep dips for a more comprehensive arm workout.

Sample workout routines

A sample routine could include: 3 sets of Alternating Double Dumbbell Incline Bench Bicep Curls, 3 sets of Tricep Dips, and 3 sets of Push-Ups. Include a short rest between each set.

Exercise combinations

Combine this exercise with shoulder presses and lateral raises for an effective upper-body workout focusing on both biceps and shoulders.

Best time to do this exercise in your workout

This exercise is best performed after a short warm-up and before finishing your upper body workout, ideally following compound movements like bench presses or rows to isolate the biceps effectively.