Incline Dumbbell Curl
A curl on an incline bench with the arms hanging behind the body, loading the biceps (especially the long head) in a stretched position.
Muscle activation
- Biceps85%
- Forearms15%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Set a bench to about 45–60° and sit back with a dumbbell in each hand.
2. Mid-rep
Squeeze at the top without letting the elbows drift.
3. End of the movement
Lower slowly to a full stretch with straight arms.
4. Common mistake
Elbows swinging forward as you curl
Ways to do it
Biceps curl on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Set a bench to about 45–60° and sit back with a dumbbell in each hand.
- 2Let your arms hang straight down, slightly behind your torso, palms forward.
- 3Keep your head and upper back against the pad.
Execution
- 1Curl the dumbbells up without moving the upper arms forward.
- 2Squeeze at the top without letting the elbows drift.
- 3Lower slowly to a full stretch with straight arms.
- 4Keep shoulders back against the bench.
Breathing
Exhale as you curl, inhale as you lower.
Tempo
3-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Biceps
Secondary
Forearms
Key form cues
- Arms hang back
- Elbows stay put
- Full stretch
- Shoulders on the pad
Common mistakes
Elbows swinging forward as you curl
Keep the upper arms vertical and use lighter dumbbells.
Shoulders rolling off the bench
Keep the upper back pressed into the pad.
Bouncing out of the stretch
Pause briefly at the bottom.
Range of motion
From arms hanging fully extended behind the torso to dumbbells at shoulder height.
Variations
Easier
Seated dumbbell curl
Harder
Incline curl with a 3 s eccentric
At home
Band curl with the band anchored behind you
Machine / cable
Behind-the-body cable curl