Incline Dumbbell Biceps Curl

Starting position

1. Set the bench back to 45–60°.
2. Sit down and press your back and head firmly against the pad, feet flat on the floor.
3. Hold the dumbbells with an underhand grip (palms forward), arms hanging straight down, elbows pointing at the floor.
4. Pull your shoulders down and back — this puts the biceps in a deeper stretch.

Execution

1. Exhale and curl the dumbbells up toward your shoulders. Your upper arms and elbows stay still.
2. Squeeze your biceps for a second at the top.
3. Inhale and lower the dumbbells slowly until your arms are fully straight.
4. You can work both arms together or alternate.

Common mistakes

• Elbows drifting forward — the front delts take over and you lose the biceps stretch.
• Back coming off the bench — the torso joins in and the incline loses its point.
• Dropping the dumbbells — in the stretched position this jolts the elbow and biceps tendons.
• Going heavy — you're weaker in this position than standing.

Beginner tips

• Use dumbbells 20–30% lighter than for a standing curl.
• The lower the backrest, the bigger the stretch — start at 60° and lower it gradually.
• Lower the dumbbells especially slowly near the bottom.

Alternatives

• Seated Dumbbell Curl — simpler and allows heavier weight
• Standing Cable Biceps Curl — constant cable tension
• Isolated Barbell Curl — elbows fixed, no cheating