Incline Dumbbell Curl - Phase 4

Incline Dumbbell Curl - Phase 4 - Hypertrophy Phase 2 - Day 4: This is exercise 1 for the biceps; the incline dumbbell curl. Today we'll be going from a stretch movement to a shortened contracted movement, but you can choose to switch this around. Maintaining strict form & your upper arm behind the midline of the body, you'll be isolating the biceps & getting a big stretch at the bottom of the movement. Always maintain tension on the biceps. Being the first exercise for the muscle group, aim for a warm up set of 15 reps & then 3 working sets of 12, 10 & 8 reps. Don't forget to pyramid the weight up as you go. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder