Incline Dumbbell Biceps Curl

Dumbbell curl seated on an incline bench. The arms-back position stretches the long head of the biceps and increases the range of motion.

Visual guide

Reference photo — start and end of the movement.

How to perform

1. 1.Sit on a bench set at 45-60 degrees with a dumbbell in each hand.
2. 2.Let your arms hang at your sides, palms forward.
3. 3.Bend your elbows, curling the dumbbells toward your shoulders.
4. 4.Squeeze the biceps at the top.
5. 5.Lower under control to a full stretch.

Common mistakes

• ●Bringing the elbows forward and losing the stretch
• ●Cutting the lowering short
• ●Swinging the body
• ●Shrugging the shoulders on the way up

Proper technique