Incline Dumbbell Curl
A dumbbell curl performed lying back on an incline bench so the arms hang behind the torso. Trains the biceps from a lengthened, stretched position.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit back on a bench set at about 45-60 degrees, dumbbells hanging straight down from the shoulders, palms forward.
Keep the upper arms still and hanging vertically.
Curl the dumbbells toward the shoulders.
Squeeze at the top.
Lower slowly until the arms are fully straight.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Let the arms hang
Keep the head and back on the bench
Full stretch each rep
Common mistakes
Bringing the elbows forward
Lifting the shoulders off the bench
Going too heavy for the stretched position
Safety notes
Use lighter weights than standing curls; the stretched position loads the front of the shoulder and elbow.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.