Incline Dumbbell Curl

Technique

Set a bench to a 45–60° incline and sit with dumbbells hanging at arm's length. Curl both weights up, allowing your biceps to stretch fully at the bottom due to the incline. Squeeze at the top and lower with control.

Steps

1. Set the bench to a 45–60° incline and sit with your back supported
2. Hold the dumbbells at arm's length with your palms facing forward
3. Keep your upper arms still and curl both dumbbells toward your shoulders
4. Squeeze your biceps briefly at the top
5. Lower the dumbbells under control to a full stretch

Common mistakes

• Letting the elbows drift forward during the curl
• Lifting the shoulders off the bench
• Using momentum to swing the dumbbells
• Stopping short of full elbow extension at the bottom

Variations

• Alternating incline dumbbell curl
• Incline hammer curl
• Single-arm incline dumbbell curl
• Low-incline dumbbell curl

FAQ