Incline Dumbbell Curl
Incline Dumbbell Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- Bench
Set the backrest to approximately 45-60 degrees and plant your feet on the floor.
- Recline
Support your head and back, allowing your shoulders to remain comfortably back.
- Starting arms
Let the dumbbells hang beside you with your upper arms slightly behind your torso.
- Palms
Turn your palms forward and keep your wrists straight.
- Curl
Exhale as you bend your elbows and raise the weights without moving your upper arms forward.
- Top pause
Pause briefly without lifting your shoulders; do not aim to touch the dumbbells to your shoulders.
- Lower
Slowly extend your elbows and return with control to the long-arm position at the bottom.
Key technique points
- Keep your back against the inclined pad.
- Maintain your upper arms behind your torso.
- Do not push your shoulders forward.
- Do not hang passively on your elbows at the bottom.
- Keep your wrists straight.
- Give particular attention to a slow descent.
Common mistakes
Moving the upper arms forward
Do not bring your elbows in front of your chest and lose the lengthened shoulder position as you lift; keep your arms on their starting line.
Using too low an incline
Do not recline beyond your ability to control shoulder extension; raise the backrest to a comfortable angle.
Dropping at the bottom
Do not let the dumbbells hang freely behind you; complete elbow extension under biceps control.
Arching the lower back
Do not lift your chest away from the pad; maintain back and hip support throughout the repetition.
Adding a wrist curl
Do not flex your wrists inward to lift the dumbbells; produce the movement at the elbows.
Lifting the head
Do not tuck your chin toward your chest to watch the weights; keep your neck supported and relaxed.
Frequently asked questions
Incline Dumbbell Curl: why is “Moving the upper arms forward” a mistake?
Do not bring your elbows in front of your chest and lose the lengthened shoulder position as you lift; keep your arms on their starting line.
Incline Dumbbell Curl: why is “Using too low an incline” a mistake?
Do not recline beyond your ability to control shoulder extension; raise the backrest to a comfortable angle.
Incline Dumbbell Curl: why is “Dropping at the bottom” a mistake?
Do not let the dumbbells hang freely behind you; complete elbow extension under biceps control.
Incline Dumbbell Curl: why is “Arching the lower back” a mistake?
Do not lift your chest away from the pad; maintain back and hip support throughout the repetition.
Incline Dumbbell Curl: why is “Adding a wrist curl” a mistake?
Do not flex your wrists inward to lift the dumbbells; produce the movement at the elbows.
Incline Dumbbell Curl: why is “Lifting the head” a mistake?
Do not tuck your chin toward your chest to watch the weights; keep your neck supported and relaxed.
What should I focus on when doing Incline Dumbbell Curl?
Keep your back against the inclined pad. Maintain your upper arms behind your torso. Do not push your shoulders forward. Do not hang passively on your elbows at the bottom. Keep your wrists straight. Give particular attention to a slow descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.