Sit on an incline bench and curl dumbbells up using elbow flexion to work the biceps. The incline lets your arms start behind your torso for a longer biceps stretch.
How to do the Seated Incline Curl (Dumbbell)#
- Set an incline bench to about 30–45 degrees and sit with your back firmly against the pad.
- Hold a dumbbell in each hand with your arms hanging straight down and palms facing inward.
- Keep your upper arms fixed and exhale as you curl the weights toward your shoulders, rotating the palms to face you as you rise.
- Pause and squeeze the biceps at the top, then inhale and lower the dumbbells slowly until your arms are fully extended.
Muscles worked#
Common mistakes#
- Letting the elbows drift forward instead of staying behind the torso.
- Using body swing or momentum to lift the weights.
- Dropping the weights quickly and skipping the full stretch on the descent.
