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Incline Dumbbell Biceps Curl

INTERMEDIATE

Incline Dumbbell Biceps Curl

Incline Dumbbell Biceps Curl activates the muscles in your bicep more than any other exercise. While performing an incline dumbbell bicep curl, your arms tend to move behind your body, which stretches the long head of the biceps.

STRENGTH INTERMEDIATE DUMBBELLS BENCH

Demonstration Video

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Target Muscles

Layer 1
BICEPS FOREARMS

Instructions

  1. Hold a pair of dumbbells and sit on an incline bench at a 45-degree angle. Pull your shoulder blades back and let the dumbbells hang by your sides, palms facing forward.
  2. Bend the dumbbells up, bending your elbows and transferring both weights to your shoulders. Pause and lower your arms back to the starting position.

Tips

  • Keep your elbows still throughout the movement.
  • Make sure you squeeze the biceps at the top of the lift.
  • Be sure to lower the weight until your arms are fully extended.
  • Don't balance the weight. Perform a strict twist and don't use thrust.

Alternative Exercises

Barbell Biceps Curl
INTERMEDIATE

Barbell Biceps Curl

STRENGTH BARBELL

Barbell Biceps Curl targets your biceps brachii muscle and the brachialis, a muscle responsible for elbow flexion. If barbell curls are practiced regularly, they can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight tha...

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024