Incline Dumbbell Curl
Also known as: Incline Curl
Curling from a reclined position puts the biceps long head under a stretch no other curl achieves.
- Primary
- Biceps brachii (long head)
- Secondary
- Brachialis
- Equipment
- Dumbbell
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Set a bench to roughly 45–60°.
- Sit back with your shoulders against the pad and let your arms hang straight down.
- Palms facing forward, shoulders relaxed back.
Perform the rep
- Curl the dumbbells up without letting your elbows travel forward.
- Squeeze at the top.
- Lower slowly all the way to a full hang: this stretch is the entire point.
- Keep your shoulders pinned to the bench.
Common mistakes
-
Letting the shoulders roll forward
If your shoulders come off the pad, the stretch on the long head disappears. Keep them back throughout.
-
Cutting the bottom of the range
The reason to do this exercise is the stretched position. Stopping short makes it a worse standing curl.
-
Too much weight
The stretched position is mechanically weak. Expect to use noticeably less than on standing curls.
How to programme it
3sets
10–15reps
60 srest
Pair with a shortened-position curl like a preacher or cable curl to cover the whole strength curve.
Variations
- Single-arm incline curl: more focus per side
- Bench angle 45° vs 60°: steeper is a bigger stretch
Frequently asked questions
What angle is best for incline curls?
Around 45–60°. Flatter increases the stretch but becomes hard on the shoulder; steeper reduces the stretch and moves toward a standard seated curl.