Arms
Incline Dumbbell Curl
Master the incline dumbbell curl to isolate the long head of the biceps and improve muscle peak through a deep stretch.
How to perform.
Follow the sequence — setup is half the lift.
Adjust an adjustable bench to an incline of approximately 45 degrees.
Sit back against the bench with your feet flat on the floor and your arms hanging straight down at your sides with palms facing forward.
Keep your elbows locked in a stationary position slightly behind your torso throughout the movement.
Curl the weights upward toward your shoulders by contracting your biceps while keeping your upper arms still.
Squeeze the biceps at the top of the range of motion without letting the elbows drift forward.
Lower the dumbbells slowly until your arms are fully extended to their starting position.
Maintain a neutral neck position and keep your back pressed firmly against the bench for the duration of the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the elbows forward to use momentum instead of bicep isolation
- Raising the head and upper back off the bench during the lift
- Failing to fully extend the arms at the bottom of the movement
- Using a bench angle that is too low, which adds excessive stress to the shoulder joint
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.