Supine Incline Dumbbell Curl

Supine Incline Dumbbell Curl

The incline dumbbell curl exercise provides another variation of accentuation on the muscles of
the anterior upper arm due to the alignment of the shoulder and the elbow, and because the body is
placed in an angled position and the movement is applied directly against gravity. The angled posture
of the body allows for the force-vector to directly attack the brachialis and the biceps brachii which
produces an increase in tension during the movement application. It is vital that the movement be
applied in the line of true-vertical in order to provide for maximum benefit from this unique and
highly-effective movement variation.

Movement Analysis
Once again, the exercise can be performed with a simultaneous or alternate application and with
a supinated-grip or “corkscrew” (semi-pronated to supinated) application. For our purposes we shall
analyze the simultaneous supinated-grip application. It is felt that the simultaneous application pro330
Advanced Techniques in Weight-Resistance Training
vides greater balance than the alternate
proach, and that there is lesser tendency to
rise off the bench in effort to lean into the
lift when the simultaneous approach is used.
The supinated-grip allows for full concentration
of the movement upon both the
biceps short head and long head throughout
the entire movement application, and, as
such, was chosen over the “corkscrew”
(semi-pronated to supinated), application.
You may want to experiment with the other
variations to the movement in manner of
determining the most effective approach
with which to meet your specific objectives.
Regardless of the approach chosen it is imperative
(as it is with all of the curl exercises),
that the hand be in the supinated position
at the conclusion of the lift in order to
derive maximum benefit from this highlyeffective
“shaping” exercise.

Importance of Proper Weight
Selection
It is essential that the exercise be performed
with precise technique in order to
achieve the desired shaping benefits associated
with the concentration movements.
As is always the case—particularly with the
concentrated biceps exercises—the selection
of proper resistance represents the initial
step toward proper movement methodology.
It is not necessary to move heavy
weight on this exercise.
The “concentration” exercises should
be approached with a sense of realization
that over- estimating the amount of resistance
that can be properly applied will most
assuredly eradicate the effectiveness of the
exercise, and could easily create injury risk for the trainee. There are several mass-mover exercises
available that encourage heavy loading, the concentration movements however should be approached
with a keen awareness of the requirement and benefit of proper movement methodology.

Importance of Avoiding Common flaws
There are a number of common flaws-in-technique that should be avoided in order to garner
maximum benefit and to reduce the risk of injury during the performance of the exercise. The frequently-
applied errors that should be avoided include the following.

Raising the Elbows During the Lift
There is a strong tendency to raise the elbows up during the lift in effort to avoid contracting the
biceps brachii and brachialis muscles against the forces of gravity. Due to the unique angle of the
body and the fact that the force-vectors directly attack the muscles of the anterior arm with little
support provided by the shoulder, the exertion felt in the biceps and brachialis is greater than that
which is experienced in the conventional curl exercise applications.

The body seeks out a manner in which to alleviate the cramping action occurring in the biceps.
By lifting the elbows up, the intensity of contraction is severely reduced, and the movement can be
performed with limited pain felt in the biceps. The problem of this approach of course, is that the
biceps do not receive maximum motor-unit recruitment potential because the action of flexion is not
provided throughout the entire range-of-motion of the movement application.

Hoisting Action Implemented into the Lift
Because it is difficult to contract the resistance in a line of true vertical in the incline body position,
there is tendency to lean forward and then to throw the body back into the bench in effort to
provide a “springing” action off the bench in manner of incorporating a large measure of momentum
into the concentric phase of the movement. This implementation of “body-language” encourages the
elbows to be brought out in front of the body instead of being maintained in the proper down, back,
and in-close position. The movement of the elbows severely reduces the contractile intensity in the
biceps brachii and the brachialis and thus, significantly curbs the (desired), resultant effects of the
exercise.

Failure to Maintain “Pinkie-up” Position
It takes strong concentration to maintain the desired “pinkie-up” position due to the fact that the
force of gravity upon the biceps is increased with the inclined position of the body. With increased
duress, the biceps seal out a less strenuous angle-of-application which results in less than true-vertical
line of application. The dumbbells are brought across the front of the body as opposed to straight up
to the sides with the result being that the thumbs are brought over the top of the little finger which
reduces the amount of intensity that is exerted upon the biceps brachii and the brunt of the load is
absorbed by the brachioradialis muscle of the forearm.

Alteration in Body Angle Induced
Another negative ramification associated with drawing the dumbbells across the body is that the
weight of the load encourages the trainee to come up off the bench with the result being that the
movement is now applied with a more vertical body position and the associated benefits attributed to
the incline dumbbell exercise are significantly compromised. Also, when the weights are brought
across the body and the thumbs are allowed to lead the movement, there is little opportunity presented
to apply a strong supination action at the conclusion of the movement.

Swinging the Dumbbells beyond Parallel Position
There is a natural tendency to swing the dumbbells well past the desired parallel-to-the- body eccentric
contraction finish-point with this movement due to the incline angle of the body which (as we
have repeatedly mentioned) exerts a significant increase in force upon the muscles of the anterior
arm. As well, the inclined position of the body exerts increased pressure upon the shoulders; if the
weights are permitted to swing through the natural movement range to an extended distance, great
strain can be placed upon the anterior deltoid heads.

It is important to lower the weights by virtue of strong muscular contraction (in effort to combat
the resistive forces of gravity) by extending the arms slowly down to the sides and not beyond the
parallel-with-the-shoulders point-of-reference. It is important to make certain that the dumbbells
come to a complete halt before attempting the subsequent concentric contraction phase of the
movement. It should be realized that, in addition to creating injury risk, the swinging actions of the
arms erases the hope of a full range-of- motion- contraction of the brachialis and biceps brachii resulting
in a significant reduction in the resultant effects of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the movement by sitting on an incline bench and
leaning back against the back support. It is important to establish contact with the support with
the back and maintain contact with the back support throughout the entire execution of the
movement. The head should be held in a position that is aligned with the angle of the body and
maintained in that position throughout the movement application. It is also possible to use a
standing incline bench, but as most of the standing benches are constructed with too steep an
angle (usually 60-70° relative to the floor), the less severe angle (35-45° relative to the floor)
seated bench is recommended. Remember, the major benefit of the incline application is to provide
accentuated contraction intensity of the biceps brachii; the greater the angle the less effective
the movement will be.
- Grasp a pair of dumbbells in a pronated grip and position the hands in the desired fully- extended
commencement position. The bands should be turned out slightly in effort to provide for
a more readily-facilitated position of supination of the bands. If the hands are placed in the
straight-ahead position there is tendency to turn the bands inward and to roll the thumbs up over
the pinkies during the performance of the lift.
- Keeping the correct posture with the back and head in full contact with the back support, slowly
raise the dumbbells upward by virtue of strong muscular contraction in the action of elbow-joint
flexion. Be careful to apply a highly-synchronized initiation of the lift; no jerking the weight upward.
Remember also to avoid leaning forward, and then throwing the body back, and then
springing off the back rest in effort to apply leverage to the lift. As well, you will want to concentrate
fully on maintaining the proper “pinkies-up” (supinated) position of the hands throughout
the lift.
- Complete the concentric contraction phase of the movement by raising the dumbbells to the
fully-contracted concentric finish-position so that the bottom portions of the weights are resting
at shoulder-height.
- You will want to make certain to apply a strong squeezing action of the biceps and an exaggerated
supination action at the conclusion of the lift to further stimulate the biceps brachii. You
will also want to avoid bringing the dumbbells in front of the body during the completion of the
lift and to perform the movement in the desired position outside of the shoulders.
- Begin the eccentric contraction phase of the movement by slowly lowering the weight using
strong neural-impulsing of the biceps brachii in order to resist the powerful forces of gravity
which threaten to take over control of the descent. You will need to focus on resisting the temptation
to lean forward during the descent (particularly in the latter stages of the set when fatigue
mounts rapidly) in effort to cushion the duress experienced in the biceps during the descent.
- Complete the eccentric contraction phase of the movement by lowering the weight to the fullyextended
finish-position which sees the forearms and upper arms in a straight line. Do not allow
for a rapid speed-of-contraction during the eccentric phase in order that you may maintain muscular
control over the movement throughout the descent.
- You will need to concentrate fully in order to resist the tendency to allow for the weights to
swing past the desired parallel-to-the-shoulders position during the completion of the eccentric
contraction. Remember to maintain contact with the back rest with the head in effort to ensure
that the correct posture has been applied throughout the entire execution of the exercise.

Keys to the Lift
- Establish and maintain the desired correct posture by keeping as much of the back in contact
with the back support as possible and by keeping the head in alignment with the angle of the
body.
- Apply smooth, highly-synchronized contractions during the initiation of the concentric contraction
phase in order to avoid a sudden snapping of the weight into motion which could cause
small tears in the biceps brachii and could strain the biceps tendon attachment.
- Utilize strong neural-impulsing during the eccentric contraction phase of the movement in effort
to avoid having gravity take over control over the movement during the lowering of the weights.
- Concentrate fully in effort to resist the temptation of applying a rocking action of the body and a
subsequent springing action off the back rest in effort to apply momentum into the lift.
- Be certain to maintain the “pinkies-up” position of the hands throughout the execution of the
exercise and to squeeze the biceps at the conclusion of the lift.
- Resist the temptation to apply a swinging motion of the arms during the conclusion of the eccentric
contraction phase of the movement.