Incline Dumbbell Curl
Muscles worked
Instructions
- 1Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- 2While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
- 3Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 4Repeat for the recommended amount of repetitions.
About Incline Dumbbell Curl
The incline dumbbell curl is done seated on a bench angled to about 45-60°, arms hanging freely behind the body. This position stretches the biceps from the very start and emphasises the long head, responsible for the muscle's peak. The increased range and the stretch under load make it a formidable exercise for hypertrophy. Let the arms hang vertical, elbows back, and lift without letting the shoulders come forward. Since the starting stretch is intense, pick a slightly lighter load than on the standing curl and control the descent especially.
check_circleBenefits
- check_circleStrongly stretches the biceps at the start of the rep
- check_circleEmphasizes the long head of the biceps
- check_circlePrevents cheating thanks to the reclined position
lightbulbExecution tips
- lightbulbSet the bench to around 45 to 60 degrees
- lightbulbLet the arms hang naturally behind you
- lightbulbKeep your back and head pressed against the bench
- lightbulbControl the descent to benefit from the stretch
warningCommon mistakes
- warningPulling the elbows forward to shorten the range
- warningLifting the back off the bench to cheat
- warningUsing too heavy a load and losing the stretch
- warningShrugging the shoulders instead of keeping the arms back
helpFrequently asked questions
What bench angle for the incline curl?expand_more
A 45 to 60 degree angle offers a good balance between biceps stretch and shoulder comfort.
Is the incline curl better for the biceps peak?expand_more
It targets the long head, often linked to the peak, thanks to the stretch achieved with the arms held back.
Can the incline curl hurt the shoulder?expand_more
The backward stretch can bother you if the shoulder lacks mobility or the bench is too flat. Raise the backrest a little and lighten the load: the exercise should pull on the biceps, not the front of the shoulder.
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