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Incline Dumbbell Curl

Curls with your back on an incline bench. Big stretch and no cheating possible.

💪 Biceps🏋️ dumbbells🏋️ bench
Incline Dumbbell Curl — start positionIncline Dumbbell Curl — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Set the bench to 45–60°.

Show all steps
  1. Setup: Set the bench to 45–60°.
  2. Setup: Sit back with arms hanging straight down.
  3. Curl both dumbbells up, keeping the upper arms still.
  4. Squeeze at the top.
  5. Lower all the way until your arms are straight.
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Watch a video demo
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Tempo coach

Pull 1sSqueeze 1sLower 3s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Seated with back support — no swinging, no back stress.

✗ Common mistakes

  • ✗Elbows drifting forward
  • ✗Short range

Swap options

Seated Hammer CurlBack-safe

Neutral-grip curl for arm thickness and grip strength.

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