Arms
Dumbbell Incline Curl
The incline dumbbell curl provides an unmatched stretch on the long head of the biceps for superior peak development.
How to perform.
Follow the sequence — setup is half the lift.
Adjust an incline bench to an angle between 45 and 60 degrees.
Sit back against the bench with your feet flat on the floor and your arms hanging straight down at your sides.
Rotate your palms so they face forward while keeping your elbows tucked close to your torso.
Curl the weights upward toward your shoulders by contracting your biceps while keeping your upper arms stationary.
Pause for a brief second at the top of the movement to maximize peak contraction.
Lower the dumbbells slowly and under control back to the starting position until your arms are fully extended.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the elbows forward during the curl
- Using momentum by bouncing the back off the bench
- Shortening the range of motion by not fully extending at the bottom
- Choosing a weight that is too heavy for strict form
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.