Incline Dumbbell Curl with Twist

Incline Dumbbell Curl with Twist Basics

Primary muscles worked: Biceps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Incline Bench, Dumbbells

How To Perform The Incline Dumbbell Curl with Twist

• To perform the incline dumbbell curl with twist exercise, first grab a pair of dumbbells with an overhand grip.
• Similar to the the standing incline dumbbell curl, lay with your back against an incline bench; however, the difference between the two is that your palms will face each other as your arms lay at full extension to the side of your body.
• Now, with your arms to the side and your palms facing each other, raise the weight towards your shoulder in an arc like path.
• As you raise the weight, you should turn the wrists so that your palms start to face up.
• Once your wrists have reached a true underhand position, the twisting of your wrists should stop.
• Continue raising the weight until it is about two to three inches away from your shoulder.
• After this position is reached, you will return the weight and arms to the side to the side of your body. Your wrists should turn on the way back down in the reverse manner they were twisted on the way up so that when your arms reach full extension your palms are again facing each other.

Incline Dumbbell Curl with Twist Tips

• Make sure your back and head stay in contact with the bench at all times. Moving them can increase the risk of injury to your back.

Incline Dumbbell Curl with Twist and Sports Application

The incline dumbbell curl from a sports specific standpoint has some movements which may correlate to this exercise. These movements include any form of underhand pitching in both softball and baseball, movements in tennis, and bowling. Not only that, but the extra forearm work due to the twist is beneficial as well. Almost all sports require strong forearms, so if the athlete is crunched for time this exercise can serve a dual purpose of biceps and forearms.