Incline Dumbbell Curl
Execution Guide
- Set a bench to a 45-degree incline and sit back with a dumbbell in each hand.
- Let your arms hang naturally at your sides with palms facing forward.
- Curl the dumbbells up without moving your upper arms.
- Squeeze at the top of the movement.
- Lower slowly, allowing a full stretch at the bottom.
Range of Motion
Full stretch at the bottom (arms behind the torso) to full contraction.
Common Mistakes to Avoid
- ×Bringing the elbows forward during the curl
- ×Sitting too upright, negating the stretch benefit
- ×Using momentum by swinging the dumbbells
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Stretch and target the long head of the biceps
Difficulty
Intermediate
Burn (10m)
30-40
Equipment
DumbbellsIncline Bench
Anatomy
Primary
Biceps Brachii (Long Head)
Secondary
BrachialisForearms