Incline Dumbbell Curl
- Pro
- Intermediate
- Gym
The incline dumbbell curl sits you back on an angled bench, arms hanging straight down with your palms facing forward. The angle stretches the biceps further at the bottom than a standing curl allows. Intermediate lifters use it in the gym for weight and reps, as a main lift or finisher.
- Muscles
- Biceps
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Sit back on an incline bench, dumbbells hanging at your sides.
- Let your arms hang straight down, palms forward.
- Curl the dumbbells up without moving your upper arms.
- Lower slowly to a full stretch.
Form cues
- Exhale as you curl the dumbbells upward.
- Feel the stretch settle into your biceps at the bottom.
- Keep your wrists straight, not bending back.
Common mistakes
- Elbows drift forward off the bench. Keep your elbows pinned by your sides.
- Shoulders shrug to help the curl. Keep your shoulders down and relaxed.
- Weight drops fast on the way down. Lower the dumbbells slowly under control.
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