Incline Dumbbell Curl

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Exercise Info

LevelBeginner
Muscle GroupBiceps
Secondary MuscleNone
Exercise TypeStrength
Equipment RequiredDumbbell
Force TypePull
rating3

Tips

  1. Keep the rep timing slow and control the weight on the way down.
  2. Keep your elbows fixed. They should not come forward as you curl the weight up as only your forearms should move.

Instructions

  1. Setu p for the incline dumbbell curl by setting the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
  2. Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding.
  3. You should be holding the dumbbells with an underhand grip, palms facing up.
  4. Take up the slack in your arms by slightly bending them, as this will put tension on the biceps. This is the starting position for the exercise.
  5. Keeping your elbows fixed, slowly curl both the dumbbells up as far as possible.
  6. Squeeze the biceps, and then slowly lower them back to the starting position.
  7. Repeat for desired reps.