Incline Dumbbell Curl

How to do it

1. Set a bench to about 45 degrees and sit back against it with a dumbbell in each hand.
2. Let your arms hang straight down behind the line of your body.
3. Curl the dumbbells up without letting your elbows drift forward.
4. Squeeze, then lower all the way to a full stretch.
5. The incline puts the biceps on stretch before you start, which is exactly what makes it harder.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Cable Curl, it loads Forearms 10 points lower. It needs Dumbbells + Bench where the other uses Cable machine. Compared with the Preacher Curl, it loads Forearms 5 points lower. It needs Dumbbells + Bench where the other uses Barbell + Bench.

Other ways to train this

• Cable Curl Cable machine
• Zottman Curl Dumbbells
• TRX Bicep Curl Suspension trainer

Other exercises for the Biceps

• Preacher Curl 90% BarbellBench
• Dumbbell Curl 90% Dumbbells
• Concentration Curls 90% DumbbellsBench
• Hammer Curls 80% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.