Incline Dumbbell Curl

Start

Finish

How to do it

Sit back on a bench set to about 45 to 60 degrees, let the arms hang straight down behind the torso line, and curl up without letting the upper arms travel forward.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Dumbbells

Common mistakes

• Letting the elbows drift forward to escape the stretched starting position, which is the whole point of the incline
• Shrugging the shoulders forward off the pad at the bottom
• Loading the same weight used standing — the stretched start makes this version much harder

Variations

• Incline hammer curl with a neutral grip
• Incline curl with a three-second lowering phase

Can't do this one? Swap it for

• Dumbbell Biceps Curl
• Spider Curl
• Cable Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps