Incline Seated Dumbbell Curls
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Seated incline dumbbell curl that biases the outer (lateral / long) head of the biceps brachii, with brachialis and brachioradialis assisting.
Detail
Performed seated on an incline bench. The seated position takes stress off the back. The incline angle emphasises the outer head (lateral, long head) of the biceps brachii, whereas other curl variations emphasise the inner head (medial / short head). Dumbbells are excellent for the supination movement, and with dumbbells you do not have to worry about the carrying angle. The source places this curl in the "stretch" position of the Positions-of-Flexion chart for biceps.
Key facts
- Primary Emphasis: Long and Short Heads.
- Secondary Emphasis: Brachialis, Brachioradialis.
- Incline emphasises the outer (lateral) head.
- Biceps brachii is a 2-joint muscle; ROM at the elbow is 135 degrees.
Connections
- Biceps Brachii — primary mover (long and short heads).
- Brachialis / Brachioradialis — secondary elbow flexors.
- Carrying Angle of the Elbow — grip-width consideration; dumbbells avoid carrying-angle issues.
- Momentum as an Injury Risk — avoid swinging to start the movement.
Sources
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.