![]() It would require that the elbow be able to bend in more than one direction. If it was possible to emphasize the inner biceps or the outer biceps there would have to be mechanically different action that occurs at the elbow. A common idea is that the incline dumbbell curl will emphasize the outer head. I often hear people talking about how a particular exercise will target the outer or inner head of the biceps. Repeat with the left arm and continue alternating to complete your rep count.Ĭan You Isolate the Inner and Outer Biceps Heads?.Lower under control, again stopping 10 percent short of full extension.Flex at the elbow to bring the right handed dumbbell to the shoulder, Contract the bicep in the top position. ![]() Rather than starting with your arms hanging down in a fully vertical, or neutral, position, begin the exercise with your forearms about 10 percent from the vertical position.Grab a pair of dumbbells and sit on the bench with your arms hanging at your side.Set the angle on an incline bench to 45 degrees.Here is how to perform the incline dumbbell curl with optimized form: This is due to the phenomenon known as the bilateral deficit by which one arm working alone can lift more than 50 percent of the weight that could be lifted using both arms simultaneously. The unilateral version of the curl allows you to lift more weight on each arm than if you were curling both arms together. I recommend doing the unilateral version, where you are curling each arm individually, and alternating to complete your rep count. The incline dumbbell curl can be done as either a unilateral or a bilateral movement. It primarily targets the long head of the bicep which adds the most mass to your arm.
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