Incline Dumbbell Curl
Elbow flexion, dumbbell, biceps
The incline dumbbell curl is a curl done seated with the back against an incline bench and the arms hanging at the sides. The back support keeps the body out of the lift, so the biceps do the work. It suits lifters who already curl and want a strict variation.
Setting up
- Set a bench to an incline and sit with the back and head against it.
- Let the arms hang straight down at the sides with a dumbbell in each hand, palms facing forward.
- Choose lighter dumbbells than for a standing curl.
How to do an incline dumbbell curl
- Keep the back and head against the bench.
- Curl the dumbbells up toward the shoulders without moving the elbows forward.
- Squeeze the biceps for a moment at the top.
- Lower slowly until the arms hang straight again.
Breathing. Breathe out as you curl up and breathe in as you lower.
Muscles worked
- Mainly
- Biceps
- Also
- Forearms
Common mistakes
- Elbows swinging forward. The upper arms should hang still, so keep the elbows by the sides as you curl.
- Lifting the shoulders off the bench. Then the shoulders help, so keep the back and shoulders against the pad.
- Dropping the dumbbells at the bottom. The bottom of the rep is where the biceps are longest, so lower slowly.
Easier and harder
- Easier
- Seated Dumbbell Curl
- Harder
- Dumbbell Spider Curl
Guide
Guide
Guide
