Lie back on an incline bench and perform elbow flexion with dumbbells to work the biceps in the upper arms. The movement emphasizes controlled curling and a focused peak contraction.
How to do the Incline Curl (Dumbbell)#
- Set the bench to about a 45° incline and lie back with a dumbbell in each hand.
- Let your arms hang down with elbows kept close to your torso and palms facing forward.
- Keep the upper arm still and curl one dumbbell at a time or both together toward the shoulder by bending only at the elbow.
- Pause and squeeze the biceps at the top, then lower the weight slowly until your arm is extended and repeat for reps.
Muscles worked#
Common mistakes#
- Using torso momentum to lift the weights.
- Letting the elbows drift away from the torso.
- Bending or flicking the wrists during the curl.
- Lowering the weights too quickly instead of controlling the descent.
