Own Every Range
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VIDEO DEMO

Alternating incline curl with pause

Progression of Incline Dumbbell Curl

YouTube · Colossus FitnessHow To Do The Incline Dumbbell Curl CorrectlyWatch the demonstration

PROGRESSION · HOW TO DO IT

Alternating incline curl with pause

These steps are written specifically for the Alternating incline curl with pause. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Alternating incline curl with pause. Set the bench to the named incline and keep your body supported by it.

  2. 02
    Move the pattern

    Keep the upper arms quiet as you bend the elbows and curl the weights toward the shoulders.

  3. 03
    Match the demand

    Pause at the named position without relaxing, bouncing, or changing alignment.

  4. 04
    Finish with control

    Squeeze without lifting the elbows, then lower until the arms are straight over three to five seconds. Lower for three to five seconds.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BICEPS & FOREARMS / 22

Short rangeShort range

Alternating incline curl with pause

Sets: 3–4 · Reps: 6–12

Alternating incline curl with pause is a progression of Incline Dumbbell Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Shoulder extension places the biceps at a longer starting length before elbow flexion finishes with the muscle shortened.