Arms · Biceps · Dumbbell
Incline DB Curl
The incline dumbbell curl is a curl done lying back on an incline bench with the arms hanging behind the body. Starting behind the torso stretches the long head of the biceps, which makes it one of the most effective biceps exercises.
How to
Dumbbell- 1 Lie back on an incline bench, arms hanging.
- 2 Curl the dumbbells up without moving the shoulders.
- 3 Lower to a full stretch.
Tips
- An incline of 45° to 60° gives a deep stretch without straining the shoulders.
- Keep the head and back on the bench.
- Use lighter dumbbells than for standing curls.
Common mistakes
- Bringing the elbows forward as you curl.
- Lifting the shoulders off the bench.
- Cutting the stretch at the bottom.
Muscles worked
Main
- Biceps (long head)
Also working
- Brachialis
Breathing and bracing
Breathe out as you curl, breathe in as you lower.
Sets and reps
- Muscle size
- 3 sets of 8–12 reps, 1.5 min rest
- Where it fits
- After a standing curl, or in place of it
Setup
- 1 Set the bench to 45–60°.
- 2 Sit back with a dumbbell in each hand and let the arms hang straight down.
- 3 Keep the head and upper back on the bench.
Technique in detail
- Curl the dumbbells up, turning the palms up.
- Keep the elbows pointing down; do not bring them forward.
- Squeeze at the top.
- Lower slowly until the arms hang straight again.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
What angle should the bench be?
45–60°. Lower angles stretch the biceps more but are harder on the shoulders.
Why do I have to use lighter dumbbells?
The stretched start is the hardest point of the curl, so most people use about 20–30% less than for standing curls.
Can I alternate arms?
Yes. It helps if the shoulders get tight holding both dumbbells back.
Log it in Volu(me)
Add Incline DB Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.