Incline Dumbbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Flexor Carpi Radialis

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench to about 45 to 60 degrees and sit back against it.
2. Let your arms hang straight down from the shoulders, a dumbbell in each hand, palms facing forward.
3. Curl both dumbbells up without moving your upper arms forward.
4. Squeeze at the top, then lower slowly until your arms are straight again.

Cues

• Keep your head and back on the bench.
• Keep the elbows pointing down to the floor.
• Use lighter dumbbells than for a standing curl; the stretch makes it harder.

Common mistakes

• Swinging the elbows forward at the top.
• Lifting the shoulders off the bench.
• Cutting the bottom short instead of straightening the arms.

Variations

• Alternating Incline Dumbbell Curl
• Incline Hammer Curl
• Lying Dumbbell Curl

Alternatives

• Dumbbell Curl
• Prone Incline Dumbbell Curl