StrengthReps
Incline Dumbbell Curl
Set an adjustable bench to a 45-degree incline and sit back against it with your feet flat on the floor.
Execution
How to do it
Set an adjustable bench to a 45-degree incline and sit back against it with your feet flat on the floor. Hold a dumbbell in each hand with your arms fully extended down by your sides, palms facing forward (supinated grip).
Engage your core and keep your elbows close to your torso. Slowly curl both dumbbells up towards your shoulders simultaneously, maintaining the supinated grip with your palms facing upward.
Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position with control.
Repeat for the desired number of repetitions.
Form tips
Focus on a full range of motion, ensuring you fully extend your arms at the bottom of each curl.
Maintain a slight bend in your elbows at the start to avoid locking them out.
Keep your upper arms stationary and close to your torso to isolate the biceps effectively.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
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- Log - sets, weight and reps
- Progress - history, records and volume
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