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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Stop Fcking Up Incline DB Curls (PROPER FORM)

Stop Fcking Up Incline DB Curls (PROPER FORM)

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Rating: 4.0; Vote: 1
Do you know how to do an incline dumbbell curl If not, you're in luck. In this video, I am going to show you exactly how to perform an incline db curl so that you can perform the exercise every time without making a mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get your incline db curl form right every time you do them. Incline Dumbbell Curls Programmed Here - Subscribe to this channel here - Step 1 of this incline dumbbell curl form tutorial is getting the setup right: When doing a dumbbell incline curl, you are going to need a pair of dumbbells and an adjustable bench. I would say the biggest problem I see with this the incline db curl is the height of the incline on the adjustable bench. Too often, the incline isn't steep enough and your arms don't hang straight up and down, but instead drift forward a little bit. You want the incline to be high enough that when you lean back, your arms can hang straight without putting stress on shoulder mobility in order to get into extension of the arms behind the body. Step 2 of this incline dumbbell curl how-to is elbow positioning when you curl the dumbbells: When performing the db incline curl, you don't want to curl the dumbbells out in front of you. If you allow your elbows to drift forward while you curl, you will be engaging the front delt more than it needs to be, taking the work away from the biceps long head. Instead, lock your elbows into place and simply curl from there. If you want to give a small amount of lift from the front delt at the top of the curl (shoulder flexion is a key function of the biceps, that is okay. Step 3 of this incline dumbbell curl guide is forearm pronation when curling: At the bottom of each rep with the dumbbells just hanging down, you don't want to remain in supination with your palms facing forward. Why To get extra stretch on the long head of the biceps, the head of biceps we are trying to influence. Instead, pronate you hands so your knuckles are facing forward and this will put a greater stretch on the long head of the biceps. When you curl the dumbbells, then you want to supinate and curl as you normally would with your palms up. Step 4 of this incline db curl how-to is the stretch reflex: When you are performing the incline dumbbell curl, at the bottom of each rep, once you rotate the dumbbells into pronation, you will then want to flex your triceps forcefully before returning to the curl. This will create a stretch reflex that will create a stronger contraction for the biceps once the weight is curled again. Step 5 is the target point of the dumbbells while you perform an incline dumbbell curl: Instead of curling outward, like you might on a no-money curl, you will want to curl towards the midline of your body. Remember, when it comes to the biceps, what you see is what you train. If you were looking in a mirror while you curled and you saw the inside of your biceps, you would be preferentially influencing the short head of the biceps. Since we are looking to train the long, outer head of the biceps, we will want the outside of our biceps to be facing forward. To do this, curl the dumbbells, in towards midline with the inner portion of the dumbbells targeting your chest. Step 6 of how to do incline dumbbell curls is your head position: Some might say you have to keep your head back on the bench to prevent strain on the neck when performing the incline curl. However, that's just not true. If you find your neck to be more comfortable with your head off the bench and that leaning your head back causes more strain, then keep your head off the bench. Now that you know how to properly perform an incline dumbbell curl, you will not only be able to set a good example for other gym-goers, but you will eliminate any risks that comes along with the traditionally performed version of this exercise. When it comes to form on an incline dumbbell curl, how you do it is going to determine whether you are setting yourself up for injury of if you are going to build bigger biceps without that risk.
Date: 2025-06-25

Comments and reviews: 20


About 20 years ago, when I was 46, I was doing incline DB curls when I felt a snap on the right side of my lower back. Fearing I'd just pulled a muscle and pain would be imminent, my son drive us home from the gym, whereupon I took a couple of OTC pain relievers and went to bed. I awoke in the middle of the night to pee, but nothing would come out. Still sitting on the toilet, I started to feel woozy, looked down in my lap, and saw blood everywhere. My husband took me to the hospital, where it was discovered that the snap I'd felt was the rupture of a blood vessel in my kidney. After a few days in the hospital, I was on bed rest at home for several more days, then couldn't work out for six weeks. I felt a perverse satisfaction when the urologist who was treating me said that he'd treated male bodybuilders for this, but never a woman.
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So, evidently, relaxing the biceps while stretching it and flexing the triceps at the bottom breaks the min 45 sec per set TUT, time-under-tension. [For max growth stimulus or signal, was it]. For which muscles or movements will 45 sec TUT per set cause a stronger hypertrophy adaptation, and what benefits does this supination and relaxation bring to this incline DB curl What's the difference in benefits between these two principles of constant TUT for min 45 sec, and with bicep relaxation and supination (and tricep flex) in the stretched position Or is the difference between max stretch and TUT marginal or cause different kind of adaptation Or is there any meaningful (significant) difference between the two principles
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Hi Jesse. I came to know about your amazing progress with the dead-lift and squat. I know Jeff has made plenty of videos on that but can you make like maybe a 2025 version for beginners and how to build that strong foundation that is critical. Jeff already talked how detrimental it can be to keep adding weights to a bad foundation. Also I currently switched to the 100 workout series. With what split would that be compatible with. I have shortage of time so am targeting one muscle every day sometimes skipping a day or two. Also I just wanna thank you and Jeff for all this high quality deep education that you provide for free. Please never stop this. Thanks!
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I think he's wrong. With the weight held straight down there is no tension on the bicep. With the weight angled just a bit forward, the bicep never comes out of tension. Being in tension at the stretched position is one of the hallmarks of improved form, especially if you ultimately drop into stretched partials. Arms behind, weight just a bit forward so tension remains on the bicep and, if you are a believer in stretched particals, you don't need to crest the top. Lift until the weight is perpendicular to your body, rinse and repeat.
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Hi, Jeff. I always look to you for proper form.
I am 65 and in great shape. I work out 2-3 times/week for 2 hours each. At 40, my long head bicep was severed on my right arm, at 61, my short head was severed on my left - reattached. Will long head exercises be effective for a severed long head bicep. While I have a bit of the Popeye effect, it seems that there must be some long head recruitment.
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Hi Jeff--Thanks a bunch--i was just looking for an effective bicept exercise that doesn't involve my lower stenosated (is that a word) back. You are fantastic for showing good exercises at just the right time! I was doing these before, but now i know the correct form. Randy c
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What other exercises would you like me to cover to make sure you fine tune those finer points of each to maximize the gains. without the pains! I make the ones YOU want. Let me know in a separate comment below. Thanks for watching and supporting - Coach Cav
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What other exercises would you like me to cover to make sure you fine tune those finer points of each to maximize the gains. without the pains! I make the ones YOU want. Let me know in a separate comment below. Thanks for watching and supporting - Coach Cav
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Been following athlenex for as long as I can remember and always a great source of info and inspiration. I was wondering and I know this a bit specialist if Jeff has any advice/programs for those recovering from a heart attack.
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I always see people doing this exercise wrong. Jeff included! CLOSE YOUR LEGS! With your legs open, you keep the dumbells away from your body to each side, instead of close to it and straight in front of you
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Honestly, a guide to any of the barbell lifts. Yes i know there’s plenty of, but just for the sake of this series. Especially since some of the programs have out of date video guides, i try to follow these.
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General newb lifting question:
Apart from the time involved, is there a reason lighter weight / higher reps to failure would be less effective than heavier weight / lower reps to failure Thanks.
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Theyve been ducking it all up and have been repeated offenders for years. Then they point the finger at me and are like you’re going to tear this or that. No that’s for you to do.
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I have had my second hernia operation (4 weeks ago. The second was quite bad (4 hour surgery. I want to do weight training again, but I really am concerned about how to approach.
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Reading the book You Are Stronger Than You Think from Cryptic Lore made me realize how possible it is to get a real natural testosterone boostand why nobody teaches this.
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Looking like you're in great shape Jeff. How about a tutorial on hammer curls I've only seen a million different ways to do them - what makes sense to you
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Jeff i would love the return of 10 min series, i use the chest one with the push ups all the time, would love to get videos for all the parts of the body
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Won't lie, I got my angle right but I would turn my arms to the outsude once i got to the top, so more work on the inside head. thanks Jeff, good explanation
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I really like this exercise, game changer, it made the most impact on my biceps development! This chin ups build my biceps like nothing else ever did!
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After I do this (4 sets of 10, my biceps and forearm spasm, and I have to keep my arms locked out and down, HOW do I prevent this
any thoughts
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