Begin the movement with your arms fully stretched out. Standard cable flys are done with the pulley set high, pulling your extended arms in toward you body while flexing slightly at the hips. All rights reserved. Instead of being seated, your body weight is supported by a bench. Sure, you can go in and hit biceps with the same 3 sets of 10 barbell curls every week, but where’s the fun in that? While this movement requires a bench, you don't need an actual preacher curl station. There are different exercises that you can do to exercise the same muscles as the incline dumbbell row. Inclined flys, starting with your arms out to the sides and bringing them together in a hugging motion, make a good change because while both presses and flys are assisted by the front deltoids, flys use the biceps while presses use the triceps. Training biceps requires exercises that target different areas of the arms. However, the guys who are afraid of getting burnt should not try this. Share this Video. Below are the exercises that you can do in place of the incline dumbbell row exercise. Sit on the end of the bench with your feet out in front of you and your knees together. Incline Dumbbell Row. Exercises to Strengthen the Rear Deltoids & Rhomboids, Privacy Notice/Your California Privacy Rights. Incline Dumbbell Rows. When it comes to working your chest muscles, it's the angle that makes the difference, not the arm movement. The incline curl elicits a similar pattern of neuromuscular activity throughout the entire range of motion due to the vertical arm angle. Since exercises that work your sternal pecs also work your clavicular pecs, targeting the clavicular pecs is largely cosmetic. Sit back on 45-60 degree incline bench. This curl variation is usually performed for moderate to high … Incline Dumbbell Row Alternative. Try some of these variations to get a squeeze the most out of the best thing you can do in a gym and watch your arms grow. Â, 3 sets of 10 to start – You’ll find failure hits you very suddenly with incline curls. Try some of these variations to get a squeeze the most out of the best thing you can do in a gym and watch your arms grow.Â, To perform the bicep curl, take hold of a barbell with a supinated grip.Â, Keeping your elbows immobile and into your sides, contract your biceps to ‘curl’ the bar to your upper body.Â, Contract hard at the top and – keeping tension – straighten your arms to lower the bar back to the starting position. Â, Lie back on an exercise bench at approximately 30 degrees incline.Â, Hold a dumbbell in each hand and let your arms hang directly downwards.Â, Keeping your upper arm perpendicular to the floor, contract your biceps to bring the dumbbells up to your lower chest.Â. Biceps. Sure, you can go in and hit biceps with the same 3 sets of 10 barbell curls every week, but where’s the fun in that? Hold a dumbbell in both hands and be seated on the bench, resting your your shoulders and back firm against the backrest. Seated Alternate Incline Dumbbell Biceps Hammer Curl. First up is the Incline Dumbbell Curl. 2 sets of 10 to start and gradually add volume, Hold a pair of dumbbells to your sides with a neutral grip.Â, Keep your elbow steady and curl the weight in towards the opposing side of the chest –Â,  if curling with your right arm, aim to touch your left pec at the top of the movement.Â, Contract hard and return to the starting position before repeating with the other side.Â. Alternative Exercise Incline Bicep Curl How to: Lie back on an exercise bench at approximately 30 degrees incline. While a well-developed upper chest looks great, it's your sternal pecs that do most of the heavy lifting in everyday activities. By Evangeline Howarth, • While standard pushups work all the pecs with an emphasis on the sternal pecs, adding a decline of about 30 degrees by propping your feet on a bench will put more emphasis on your upper chest while still working your sternal pecs. 4 sets of 8 – You can go heavy with hammer curls, so include these early in your arm workout and finish with lighter exercises.Â, The bicep might be the biggest vanity muscle peopleÂ, love to flex but that doesn’t mean they don’t have any value. By Claire Muszalski. In order to grow a muscle, the motion that must be performed against resistance is a function of anatomy. They’re one of the mostÂ, important secondary muscles and contribute to stabilisation in a lot of exercises,  — so it is for the better that you don’t neglect them.Â, Display the next step by step overlay image, Display the previous step by step overlay image, How Does Muscle Contraction Work | Weight Training, We’re Celebrating 15 Years Of Fuelling Your Ambition, Musical Motivators, Exercise & Appetite, &…. Standing One Arm Biceps Concentration Curls. It’s about enjoyment and variation. Even the most hardcore arm workouts don’t require much as much energy so you leave arm day feeling fresh, happy with a pair of arms sporting a major pump. Standing One Arm Dumbbell Incline Biceps Curl. Contract hard and lower the dumbbells back to the starting position. Done on an incline bench, this exercise attempts to eliminate cheating or body movement in order to make the biceps do all the work. Breathe out as you contract the biceps. Nancy Cross is a certified paralegal who has worked as an employee benefits specialist and counseled employees on retirement preparation, including financial and estate planning. What Is an Alternative Exercise for Incline Dumbbell Presses?. Seated Incline Dumbbell Biceps Curl. The incline dumbbell row is an excellent alternative to seated cable rows. Experiment with what works for you.Â, 4 sets of 8 – You can go heavy with hammer curls, so include these early in your arm workout and finish with lighter exercises. Â, The bicep might be the biggest vanity muscle people love to flex but that doesn’t mean they don’t have any value. In addition to writing and editing, she runs a small business with her husband and is a certified personal trainer with the Aerobics and Fitness Association of America (AFAA). An empty value, please enter a search term could possibly get to a regular curl arm stationary as could! 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