Incline Dumbbell Curl

Also called incline curl, incline db curl and seated incline curl.

Works

Biceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

1. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
2. Slowly begin to bring the dumbbells back to starting position as your breathe in.
3. Repeat for the recommended amount of repetitions.

Cues

• Bench at 45 degrees, arms hang.
• Elbows stay back.
• Curl and squeeze 1 second.
• Lower to a full stretch.

Common mistakes

• Elbows drifting forward.
• Head lifting off the bench.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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