Edited by Dr. Massimo Bonazzelli
Synonyms
The dumbbell curl exercise in supination on an incline bench is also known as Inclined bench biceps curl, Inclined bench arm curl
Type of Exercise
Supination dumbbell curl on an incline bench is a monoarticular exercise
Curl with dumbbells in supination on an incline bench: Execution
The starting position sees the athlete sitting on a bench inclined between 50 ° and 75 °, with the knees bent, the feet firmly resting on the ground, the back in its position of strength, the shoulder blades adducted, the shoulders hyperextended and adducted, elbows extended. The handle is supine and the arms at the sides. The wrists are straight or flexed, but never extended; if they are flexed, the contribution to elbow flexion is reduced by: superficial flexor of the fingers, radial flexor of the carpus, ulnar flexor of the carpus and long palmar. The execution consists of flexing the elbows taking care not to change the position of the rest of the body. The movement ends at the maximum level of flexion of the elbows. Flexing the shoulder is considered cheating. By emphasizing the isometric contraction at the end of the concentric one, increases the brachial involvement. It is possible to perform this exercise, flexing both elbows at the same time, or flexing them alternately; the first option allows you to maintain greater tension on the trained muscles, while the second requires greater balance, given the one-sidedness, and resistance in the grip muscles, as the duration of the exercise doubles. The higher the incline of the bench, the greater the tension on the brachial biceps.
Muscles involved in the dumbbell curl exercise in supination on an incline bench
Group 0
- Brachial biceps
- Brachioradialis
- Brachialis
- Long handheld
- Superficial flexion of the fingers
- Radial flexor of the carpus
- Ulnar flexor of the carpus
Elbow flexion
Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot
