Incline Bench Curls

Muscles worked

Biceps and other elbow ﬂexors

Bench position

Inclined to 45 degrees

•Keep tension on the biceps throughout the movement, don’t allow the arm to go to full extension.

•Keep your wrist straight.

•Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back.

START

•Grab the dumbbells and sit on the inclined bench and place your feet flat on the floor directly under your knees.

•Hold the dumbbell with a slight bend at the elbow maintaining tension on the biceps.

•Maintain a good spinal alignment with the chest lifted and the abs tight.

FINISH

•Curl the forearms toward the upper arm, keeping your upper arm and shoulder blade completely still.

•Slowly return to the starting position without relaxing the biceps.

Scott Curls — Standing Concentration Curls

Muscles worked

Biceps and other elbow ﬂexors

Bench position

Inclined to 60 degrees

•Do not rock the upper body while bending the elbow.

•Keep your wrist straight.

•Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back.

•Stop the arm motion at the top of the movement slightly before your arm is straight up.

•Keep feet slightly wider than shoulder width.

START

•Grab the dumbbell and rest the back of your upper arm against the upper portion of the bench pad.

•The arm holding the dumbbell should be slightly bent maintaining tension on the biceps.

•Place the other arm between the bench and the upper arm.

•Maintain a good spinal alignment.

FINISH

•Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still.

•Slowly return to the starting position without relaxing the biceps.