Dumbbell Incline Curl

The incline dumbbell curl is done lying back on an incline bench with the arms hanging behind the body. That position stretches the long head of the biceps before the curl begins, and training a muscle in the stretch is one of the most reliable ways to make it grow.

Targets: Biceps Brachii
Also works: Biceps Brachii, Brachialis, Brachioradialis
Equipment: Dumbbell
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Set a bench to about 45 to 60 degrees and lie back with a dumbbell in each hand, arms hanging straight down.
Turn your palms forward and keep your shoulders back against the bench.
Curl the dumbbells up without moving your upper arms forward.
Lower them slowly until your arms are fully straight and you feel a stretch in the biceps.

Form cues

Shoulders stay pinned to the bench.
Upper arms stay pointing at the floor.
Pause for a second in the stretch at the bottom.

Common mistakes

Bringing the elbows forward to finish the rep, which turns it into a regular curl.
Too much weight. The stretched position is hard; most people need lighter dumbbells than for standing curls.
Lifting the head and shoulders off the bench, which removes the stretch that is the point of the incline. Keep the back of the shoulders down.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your biceps brachii is what needs the work, not because it was next on a list.

More biceps movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.