Incline dumbbell curl
- Sit back on an incline bench (set to about 45 degrees). Hold a dumbbell in each hand with your arms extended and palms facing forward.
- Keeping your upper arms stationary, curl the dumbbells up toward your shoulders.
- Slowly lower the dumbbells with control back to the starting position.
Tips
- Keep your upper arms hanging straight down and still against the bench throughout the curl, using the incline as a fixed reference point.
- Lower the dumbbells with control until your arms are fully extended before beginning the next repetition, completing the full range of the movement.
- Set the bench to around 45 degrees before you sit down, as a steeper angle reduces the stretch on the biceps at the bottom of the movement.
Common mistakes
- Swinging the upper arms forward off the bench as the dumbbells rise, rather than keeping them in the fixed hanging position.
- Shrugging or rolling the shoulders forward at the top of the curl instead of keeping them settled back against the bench.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
