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Kinyvo
BicepsIntermediate

Incline Dumbbell Curl

How to do it

  1. 1

    Sit back on a bench set to 45–60° with dumbbells hanging at your sides.

  2. 2

    Let your arms hang straight down behind your torso.

  3. 3

    Curl the dumbbells up without moving your upper arms forward.

  4. 4

    Lower slowly to a full stretch.

Common mistakes

  • Lifting the shoulders off the bench.
  • Using heavy weights and partial reps.

Tips

  • The stretched position makes this one of the most effective biceps exercises.
  • Use lighter weights than standing curls.

Alternatives

Dumbbell Curl

Barbell Curl

Hammer Curl

EZ-Bar Preacher Curl

Cable Curl

Concentration Curl

More biceps exercises

Resistance Band Curl

Chin-Up

Workout plans

Arm Workout (Biceps & Triceps)

Curls and triceps extensions in different positions to train every head of the arm muscles.

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  • Editorial pick

    Adjustable dumbbells

    A full weight rack in the space of two dumbbells.

    View options ↗

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