Incline dumbbell curl
Primary muscles: Biceps. Assisting muscles: —.
How to do it
- Sit on an incline bench with a dumbbell in each hand, arms extended, elbows close to your body, palms rotated forward – this is the starting position.
- Keep your upper arms fixed and curl the dumbbells towards your shoulders, contracting the biceps, breathing out.
- Hold the contraction for one second, then lower the dumbbells to the starting position under control, breathing in.
- Repeat for the desired number of reps.
Key to the execution: The incline bench keeps the shoulder set back – let only the forearms move.
Common mistakes
- You lift your shoulders off the bench to compensate for the weight.
- You swing your arms, using momentum.
- You don't fully extend your arm on the way down, which reduces the stretch on the biceps.
Alternatives: exercises for the same muscles
Log your sets and see your progress
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Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.