Arms · Isolation

Incline Dumbbell Curl

A curl on an incline bench that stretches the biceps long head.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis
EQUIPMENT
Dumbbell, Incline bench
LEVEL
Intermediate
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set a bench to about 45-60 degrees and lie back with dumbbells hanging.

  2. Let the arms hang straight down behind the torso.

  3. Curl the dumbbells up while keeping the upper arms still.

  4. Lower slowly to a full stretch.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Incline Dumbbell Curl work?

The main muscle is Biceps. It also works Brachialis.

How many reps should I do?

FORGE suggests 8-12 reps for Incline Dumbbell Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Incline Dumbbell Curl?

These train the same muscles: Bayesian Cable Curl, Dumbbell Curl, Preacher Curl.