Incline dumbbell curl
Biceps · Dumbbell
Set up
Two dumbbells and an adjustable bench set back to about 45 degrees. Start lighter than your usual curls.
Steps
- Sit back on the bench with a dumbbell in each hand, arms hanging straight down, palms facing forward.
- Keep your upper arms still.
- Curl the dumbbells up towards your shoulders.
- Lower them slowly until your arms are straight again.
Keep in mind
- Head and back stay on the bench
- Only your forearms move
- Lower slowly, taking about two seconds
Common mistake
Bringing your elbows forward to help. Keep your upper arms hanging still and go lighter.
Safety
The stretch at the bottom is bigger than in a standing curl. Lower slowly and stop if the front of your shoulder hurts.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.