Reverse Incline Dumbbell Curl

Reverse Incline Dumbbell Curl

The benefits attributed to the unique angle-of-application of the incline dumbbell curl exercise
are repeated, and in some regards, accentuated with the reverse incline dumbbell curl variation. In
this exercise the trainee is positioned face down on an incline bench (either a standing or seated
334 Advanced Techniques in Weight-Resistance Training
bench can be used), with the chest placed squarely upon the bench supporting the body. Their hands
are held in the fully extended position at the sides of the body even with the shoulders. The posture,
and subsequent straight-forward elbow-flexion action provides strong accentuation of the brachialis
at the outset of the movement, biceps short head at approximately the one-third to half-way points in
the movement range, and the biceps long head during the final one-third of the movement.

Movement Analysis
The reverse incline version of the incline
dumbbell curl exercise provides a rarely-available
angle-of-application (and as a result increased stimulus
of the biceps brachii occurs and as such is
considered a highly beneficial curl movement variation.
Almost strangely, the reverse incline dumbbell
curl exercise represents one of the most often
overlooked movements in the entire weight resistance
training exercise inventory. Aspiring trainees
would be well advised to include the reverse incline
curl in their anterior upper arm routine in
effort of providing for increased stimulus and resultant
growth and development of the brachialis
and biceps brachii. It should be pointed out that
the reverse incline dumbbell curl exercise is considered
a “shaping” movement, thus the use of
heavy resistance is discouraged in order to provide
for enhanced growth and development and reduced
injury-risk potential.

Shoulder Highly-Vulnerable in
Reverse Incline
Because of the angle-of-application of the reverse
incline dumbbell curl movement, the shoulders
are pulled slightly forward of their normal
position in relationship to the elbows. The advanced
position of the shoulders and the fact that
the shoulders are placed in reverse position above
the elbows means that the force-vectors hit directly
into the shoulders in a weakened position. Great
care must be taken to direct the emphasis of the
movement into the brachialis and the biceps brachii
and away from the shoulders in order to derive
the greatest benefit from this highly-specific
exercise.

Considerations for Bench and Angle Selection
Either a standing or seated bench can be employed for the movement. Once again, the major
opposition to using the standing bench is that the angle of the incline (usually about 60° relative to
the floor) is too severe to be able to provide optimum benefit. The seated bench would normally
have an adjustment capability that would allow for a much more effective angle (usually about 45°
relative to the floor) to be employed. Both benches provide a similar degree of comfort and movement
capability. It should be noted that a less than 45° angle-of-application would extend the shoulders
more fully and thus provide for an increase in emphasis upon the biceps long head. However,
the extended position of the shoulders exposes them to a high risk of injury and therefore a 45° angle
would be recommended for the movement application.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by leaning face down against the back
rest of a seated incline bench. The chest should be pressed against the back rest with the head
held in an erect position over the top of the back rest.
- Grasp a single dumbbell in a supinated grip and lower the arms to the fully-extended starting
position. A semi-pronated staring position can be employed as well, in manner of utilizing a
semi-pronated to supinated “corkscrew” movement application). You may experiment with both
approaches in effort to determine which one serves your objective most effectively. For purposes
of our report we shall outline the simultaneous supinated grip.
- Initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the brachialis and biceps brachii (in effort to reduce as much as possible the exertion felt in
the shoulders) and through the action of elbow-joint flexion raise the dumbbell upward.
- You will want to make certain to initiate the movement with highly-synchronized muscular contraction
of the muscles of the anterior region of the upper arm (not the shoulder) to draw the
weight up. You will want to remember to keep the elbows down, back, and in during the raising
of the dumbbell in order to provide maximum contraction intensity throughout the entire rangeof-
motion capability of the elbow-flexion action.
- You will need to concentrate fully in effort to avoid leaning back in manner of providing impetus
to the lift. In addition to reducing the intensity of the contraction in the biceps brachii the leaning
back action creates an arching of the lower back which can cause a jamming of the facetjoints
and other lower lumbar region injuries.
- You will have to focus diligently in order to provide for a proper true-vertical plane movement
application. There is a strong tendency to contract the weight under the bench toward the chest
as opposed to outside in a parallel line with the shoulders. Remember to maintain the “pinkiesup”
position of the hands in order to provide maximum stimulation of the biceps throughout the
ascent.
- Contract the weight up to the concentric contraction finish-position and squeeze the biceps
forcefully at the conclusion of the lift.
- You will want to apply a strong over-supination action at the top of the movement in order to
provide increased tension upon the biceps. Hold the weight in the fully-contracted concentric
contraction finish-position before initiating the eccentric contraction phase of the movement.
- Slowly lower the weight by extending the arm downward by virtue of strong neural- impulsing
into the biceps in effort to combat the impending forces of gravity which threaten to overpower
the biceps. You will want to apply a slow speed-of-contraction movement application during the
eccentric phase in effort to avoid straining the shoulders at the conclusion of the lift. The ligaments
and tendons in the shoulder, as well as the biceps tendon insertion could easily become
strained if the weight is permitted to “free-fall” back to the starting position.
- Complete the eccentric contraction phase of the movement by drawing the weight to a halt at
the fully-extended position of the arm. You will want to resist the urge to allow for the weights
to swing behind the body in effort to provide a “wind-up” for the subsequent concentric contraction.

Keys to the Lift
- Utilize strong neural-impulsing of the biceps brachii in manner of providing for maximal contraction
intensity in the desired region of the anterior upper arm and to avoid the strong involvement
of the shoulders.
- Maintain the “pinkies-up” position in order to provide increased stimulation.
- Maintain contact with support bench with the chest throughout the entire execution of the
movement and avoid any arching of the back actions.
- Contract the weight in the true-vertical plane and apply strong concentration in effort to avoid
the tendency to draw the weights up under the bench.
- Squeeze the biceps at the top of the lift and apply a strong supination action at the conclusion of
the movement.
- Apply a slow speed-of-contraction movement application in the eccentric phase and avoid any
swinging action of the dumbbell in effort to provide momentum for the subsequent concentric
contraction