Dumbbell Incline W Curl

oec:dumbbell-incline-w-curl

An incline dumbbell curl performed with the arms externally rotated outward to form a W shape at peak contraction, emphasizing the short head of the biceps.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Incline Dumbbell W Curl, Seated W Curl, Incline W Curl, Dumbbell W Curl

How to do it

Setup

Set an adjustable bench to an incline of approximately 60 degrees.
Sit back against the pad with your head and torso supported and feet planted flat on the floor.
Hold a dumbbell in each hand with your arms hanging fully extended at your sides.
Externally rotate your shoulders so that your palms face outward and away from your torso at a roughly 45-degree angle.

Movement

Keeping your upper arms stationary, curl both dumbbells diagonally upward and outward toward your shoulders.
Pause and squeeze your biceps at the top of the movement, where your arms and torso resemble the letter W.
Lower the dumbbells under strict control along the same diagonal path until your elbows are fully extended.

Breathing

Exhale as you curl the weights upward and inhale as you lower them under control.

Cues

Keep elbows pinned in space.
Curl out and up, not straight forward.
Control the eccentric down to a complete stretch.

Common faults

Swinging the elbows forward or arching off the bench to assist the lift.: Keep your back firmly against the bench pad and ensure elbow flexion is the only movement occurring.
Allowing the hands to drift inward into a conventional curl.: Maintain external rotation throughout each repetition so the dumbbells track along an outward diagonal line.

Safety

Use a moderate weight to avoid excessive strain on the biceps tendon and anterior shoulder in an externally rotated position.

Muscles

Biceps, short head prime mover
Biceps, long head synergist
Brachialis synergist
Brachioradialis synergist
Front deltoid stabilizer

Joints

Elbow: Flexion
Forearm: Supination
Shoulder: External rotation, Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Dumbbell; Adjustable bench
Record: Repetitions and Load
Load: external, per implement

variation of Dumbbell Incline Curl
substitute for Dumbbell Incline Curl
substitute for Dumbbell Wide Biceps Curl

Sources

wger: Seated W Curl, by M9 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-incline-w-curl.json