Biceps Intermediate

Incline Dumbbell Curl

  • Biceps
  • Forearms

Dumbbell · Bench

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Sit against an inclined backrest with light dumbbells hanging at your sides.

  2. Let your upper arms rest slightly behind your torso without forcing a shoulder stretch.

  3. Curl the weights with palms forward while keeping the upper arms still.

  4. Lower slowly until the elbows extend within a comfortable range.

Key cues

  • Keep your back against the pad.
  • Choose a comfortable bench angle.
  • Let the elbow do the bending.

Common mistakes

  • Swinging the elbows forward.
  • Overstretching the shoulders at the bottom.
  • Using the same load as a standing curl without checking control.

Alternatives

Other ways to move.

All exercises

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