The incline offset thumb dumbbell curl develop size and strength of the biceps. By performing the movement on an, the demand on the bicep increases.
Grab a pair of dumbbells and sit on a bench with a 45-degree incline. Hold the dumbbells by your sides with palms facing forward and each thumb touching the outer head of the dumbbell. Allow arms to hang fully extended by your sides.
Keeping elbows tucked by your sides, contract biceps and curl the dumbbells toward your shoulders. Raise them as high as possible while maintaining constant tension on the biceps. Pause, then slowly lower the dumbbells back to the starting position.
Perform the movement with a controlled pace, not allowing momentum to contribute.
Do not allow the elbows to flare. Keep your elbows tight to your sides the entire time.