Incline Dumbbell Curl
Arms hang behind the torso on a 45-degree incline bench.
- Level
- Beginner
- Equipment
- Dumbbell, Incline Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on an incline bench set to 45 degrees with a dumbbell in each hand.
- Lean back so your head, upper back and shoulders rest against the pad.
- Let your arms hang straight down with palms facing forward and elbows tucked slightly back.
- Curl the weights up toward your shoulders while keeping your upper arms stationary.
- Squeeze your biceps hard at the top of the movement.
- Lower the dumbbells slowly until your arms are fully extended again.
Common mistakes
- Swinging the torso or using momentum to lift the weight.
- Allowing the elbows to drift forward in front of the body.
- Bouncing the weight at the bottom instead of controlling the stretch.
- Lifting your shoulders or head off the bench as you curl.
Tips
- Keep your elbows pinned behind your hips throughout the entire set.
- Supinate your wrists slightly as you reach the top of the curl.
- Control the negative phase to prevent the weight from pulling your shoulder forward.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Bench angle
- Incline
