Beginner
Incline Offset Thumb Dumbbell Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Incline Offset Thumb Dumbbell Curl is a more comprehensive arm exercise that activates the long head of the biceps brachii and the brachialis muscle, or elbow flexor muscle.
Exercise Instructions
-
Step 1
Hold a pair of dumbbells in your hands and sit on a 45-degree incline bench. Hold them at your side with your palms facing forward and each thumb touching the outer head of the dumbbell. Allow your arms to fully extend at your sides. -
Step 2
Keeping your elbows pressed to your sides, tighten your biceps and lift the dumbbells up to your shoulders, raise them as high as possible while maintaining constant tension in the biceps. Pause and slowly lower the dumbbells back to the starting position.
Muscle Groups
Incline Offset Thumb Dumbbell Curl targets Biceps as seen below.
Exercise Tips
- Perform the movement at a controlled pace without allowing momentum to build up.
- Don't let your elbows open. Keep your elbows pressed to your sides at all times.
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Static Curl
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