The concept is very simple..."sit" on the front face of an incline bench without fully sitting down...so you're sitting/standing while doing a curl.
This change is position increases the size of your base of support (3 points instead of 2, like a tripod), allowing you to more easily maintain better form while curling.
If you're using heavier weights, you don't have to lean back to counterbalance the load because of this increase in base of support. This cuts down on potential stress on the lower back without changing the benefits of the exercise.
How to Curl For Better Bicep Growth Using The Incline Seated/Standing Curl...
To perform this one, just set an incline bench to about 30 to 40 degrees or so, then sit about a little ways up the incline face of it, with your feet a little forward, on the floor.
Then curl!
You can see in this mid-point picture where the weight is furthest from my body, the weight is about even with my knees, keeping it within my base of support.
This is even more important when doing barbell curls due to the heavier loads involved.
Curl all the way up to the top, focusing on tight form and a strong contraction in the biceps. DO NOT swing or heave the weight up.
Then lower and repeat on the other side.
You can do these both dumbbells at the same time...I just prefer one arm at a time for better focus.
This is a very simple method that will really help you get more out of your curls.
When using this setup with barbell curls, you will notice that the bar does contact your thighs before you get full extension at the bottom. You can use this to maintain tension on the biceps from top to bottom, going for continuous tension...or you roll the bar down your legs a bit to get that moment of relaxation.
If you want serious bicep growth, try this setup combined with One and One Quarter Rep Barbell Curls for monster bicep growth stimulation.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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