Incline Dumbbell Curls vs. Standing Dumbbell Curls: Which is Better?

I’m back with PT Extraordinaire, Matt Corbin from Zap Fitness Surrey Hills and we’ve decided that it’s about time we discuss the great debate. And we’re not talking about Hillary vs Trump either.

Oh no sirree, we want to dissect what’s on the mind of every dumbbell wielding, protein sipping member of our muscle growing crew…

and that is, which is better? The incline dumbbell curl or the standing dumbbell curl?

Ok. So maybe it’s not quite the great debate of our generation.

But Matt certainly breaks it down with his pros and cons of each and that in itself is worth a hefty weight in PT knowledge goals (insert fist bump here).

Let’s start by explaining a little more about what each movement entails. First up is the Incline Dumbbell Curl.

The Incline Dumbbell Curl is essentially a seated bicep curl completed on a bench that inclines. Start by sitting back completely in the bench. Hold a pair of dumbbells either side with your arms fully extended and palms facing up.

Keeping your elbows nice and close to your body, curl the weights up, being mindful of your biceps contracting. When the dumbbells reach your shoulder height the move is complete, and you can lower the weights back to the starting position.

In contrast, the Standing Dumbbell Curl looks more like this. Start by assuming a standing position, legs about hip width apart. Exactly like the Incline Dumbbell Curl, there’s a dumbbell in each hand and your arms are fully extended. However, in this instance your palms are facing forward. Without moving your upper arms, curl the dumbbell using your bicep muscles until it reaches your shoulder level. Hold it and squeeze your biceps than return to the initial position.

Hmmm, so it doesn’t seem like there’s much difference here between the Incline Dumbbell Curl and the Standing Dumbbell Curl. But I’m going to let Matt, who by the way has a Degree in Bio-Medicine and is about to graduate as an Osteopath, take the reins on the pros and cons here.

He begins by mentioning the pros of the Incline Dumbbell Curl, according to Matt, “The Incline Dumbbell Curl allows for a greater stretch through the biceps and works through a greater range of motion. This in turn limits the likelihood of “swinging” the weights. There is also a greater support to the back and neck, as the bench reduces the demand through the core.”

Sounds great but what about the cons? As Matt explains, “There are limitations on the weights you can achieve while maintaining good form. It may cause shoulder discomfort or neck discomfort if not done properly too.”

Now for the Standing Dumbbell Curl, “The Standing Dumbbell Curl requires a greater core strength and demands core stability. And as you can also complete the movement with a barbell, the weight can be increased significantly compared to the Incline Dumbbell Curl.” Says Matt.

When it comes to the cons of the Standing Dumbbell Curl, I think I’m beginning to see the cracks. According to Matt, “There is a high tendency to swing the weight, as fatigue sets in. If this is the case, I would suggest standing with your back against a wall, this will limit your ability to swing the weights.”

Matt also goes on to describe a few other flaws in the Standing Dumbbell Curl, “There can be a tendency in some lifters to raise the weights all the way up, then tuck their elbows under and essential create a ‘shelf’, this takes the tension off the muscles…which is the opposite of what we want to achieve.”

For me, it’s Incline Dumbbell Curls for the win but this two-horse race looks like it’s a completely personal choice!

Contact Matt Corbin at Zap Fitness Surrey Hills

Phone: 0421 526 409

Email: [email protected]

Website: sixcoreoutcomes.com.au

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