Incline dumbbell curl
Log this in the trackerA curl on an incline bench, loading the biceps in its stretched position.
What it is
Lying back on an incline bench with the arms hanging behind the body, the biceps starts at a longer length than in a standing curl, which makes the bottom of the rep much harder.
Muscles worked
Primary: Biceps. Secondary: Brachialis, Forearms.
How to perform it
- Set a bench to about forty-five degrees and sit back with a dumbbell in each hand.
- Let the arms hang straight down, palms forward, shoulders relaxed but set.
- Curl both dumbbells up without letting the upper arms travel forward.
- Lower slowly to a full hang and pause briefly before the next rep.
Common form faults
- Shoulders rolling forward so the arms hang vertically. Keep the shoulder blades back on the bench; the stretch comes from the arm being behind the torso.
- Bouncing out of the bottom. Pause for a beat at full stretch. It is the hardest and most useful part of the movement.
Programming
10 to 15 reps with lighter dumbbells than a standing curl. Pairs naturally with a spider or preacher curl, which loads the other end of the range.
Plan your training
Variations & substitutions
Frequently asked questions
- What bench angle is best?
- Between forty-five and sixty degrees. Flatter increases the stretch and the difficulty; steeper makes it closer to a standing curl.
- My shoulders ache at the bottom.
- Raise the bench a notch and keep the shoulder blades set. If it persists, use a standing or preacher curl instead.