Isolation · Intermediate
Incline Dumbbell Curl
Isolation isolation exercise using dumbbell, bench.
- Movement pattern
- Isolation
- Difficulty
- Intermediate
- Equipment
- Dumbbell, Bench
- Mechanics
- Isolation
- Sides
- Alternating
- Main plane
- Sagittal
How to do the Incline Dumbbell Curl
Setup
Seated on an incline bench (the seated, reclined position takes stress off your back), arms hanging straight down at your sides.
Curl the dumbbells up, supinating (rotating palms up) as your forearm passes roughly the halfway point.
This is a "stretch position" exercise for the outer (long) head of the biceps -- let your arms return to a full stretch at the bottom each rep, don't cut it short.
Lower under control back to full arm extension.
Common mistakes
Letting your shoulders roll forward off the bench to help start the curl.
Cutting the bottom stretch short -- the incline's whole benefit comes from that longer range at the bottom.
Muscles worked
How the knowledge graph models this movement
Elbow flexion
Radioulnar supination