incline dumbbell curl
The incline dumbbell curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 rep per arm or more, as part of upper-body or arm-focused training.
INCLINE DUMBBELL CURL BENEFITS:
- Greater time under tension than double curls
- Adds size and definition to the biceps
- Positioning on the incline bench helps isolate the biceps and enforce strict form
- Great burnout movement on arm day
Video Source: ScottHermanFitness
- Type:Â Strength
- Main Muscle Worked:Â Biceps
- Equipment: Dumbbells
- Level: Beginner
STEP BY STEP GUIDE:
- Position an incline bench at roughly 55-65 degrees, select the desired weight from the rack, and sit upright with your back flat against the pad.
- Using a supinated (palms up) grip, take a deep breath and curl both dumbbells towards your shoulders.
- Once the biceps are fully shortened, slowly lower the weights back to the starting position.
REPEAT FOR DESIRED REPS