1 / 6Incline Dumbbell Curl
Curling while lying back on an incline bench stretches the biceps at the start, making each rep harder and more effective.
Biceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Biceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Sit back on a 45° incline bench with the dumbbells hanging at your sides.
- 2Keep your upper arms still and palms facing forward.
- 3Curl the dumbbells up toward your shoulders.
- 4Lower them slowly to a full stretch.
Common mistakes
- Lifting the shoulders off the bench
- Swinging the elbows forward
- Using dumbbells too heavy to control
Tips
- Let the arms hang straight down behind your body
- Keep the upper arms still
- Lower all the way to a full stretch
Questions
Why use lighter weights here?
The stretched start makes the biceps work harder, so the same dumbbell feels heavier than in a standing curl.
What incline is best?
Around 45°. Lower angles stretch more but feel harder on the shoulders.
More Biceps exercises
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