What is the benefit of the elevated shoulder position?

By placing the arms behind the torso, you put the long head of the bicep in a stretched position, which increases the range of motion and tension throughout the rep.

How heavy should the dumbbells be for this exercise?

Since this is an isolation movement with a high degree of stretch, you should use lighter weights than a standing curl to prioritize form and joint safety.

Can I do this exercise standing up?

While you can mimic the angle, using an incline bench provides the necessary stability to keep the shoulders fixed and prevents the body from cheating.

How to Do Shoulder Elevated Bicep Curls

Learn the correct form for the shoulder elevated bicep curl to improve arm definition and maximize bicep peak development.

How to Perform

Sit on an incline bench set to roughly 45 to 60 degrees with a dumbbell in each hand.
Lean back so your shoulders are firmly against the pad and let your arms hang straight down toward the floor.
Rotate your palms so they face forward, ensuring your elbows remain tucked slightly behind your torso.
Curl the weights upward by contracting your biceps while keeping your upper arms completely stationary.
Squeeze the muscles at the top of the movement without allowing the elbows to drift forward.
Lower the dumbbells slowly until your arms are fully extended to feel a deep stretch in the shoulder-to-bicep transition.

Common Mistakes

Swinging the elbows forward to use momentum
Failing to fully extend the arms at the bottom of the rep
Lifting the head or shoulders off the bench pad

Muscles Worked

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms