Incline Dumbbell Curl

Lean back on an inclined bench so your arms hang behind you, stimulating the biceps in a lengthened, stretched position.

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Biceps

Incline Dumbbell Curl — Points to Check Today

  • Don't let your elbows drift forward — If your elbows come forward, the stretch stimulus disappears. (Pulling the elbows forward as you curl up)
  • Stretch fully on the way down — The key to this exercise is the stimulus in the stretched range. (Lowering only halfway and skipping the stretched range)
  • Slow, no momentum — The reclined position makes it easy to use momentum, so be careful. (Pushing with the back to swing the dumbbells up with momentum)

Incline Dumbbell Curl — How to Do It / If You're New

  1. Lean back on an incline bench set to about 45-60 degrees and hold a dumbbell in each hand.
  2. Let your arms hang naturally down. In this position the biceps stretch longer for greater stimulus.
  3. Keeping your elbows fixed at your sides, exhale and curl the dumbbells up toward your shoulders.
  4. Squeeze your biceps at the top, then inhale and lower slowly (2-3 seconds) until your arms are nearly straight.