Incline Dumbbell Curl: how to do it right
In short: Seated curl on an incline bench, arms behind the torso, targeting the biceps in the stretched position.
How to do it, step by step
- 1Set your back against an incline bench at 45-60 degrees, arms hanging freely toward the floor.
- 2Let the elbows stay behind the torso, don't bring them forward.
- 3Curl while supinating, lift without swinging the trunk.
- 4Lower slowly until your arm is almost straight, feeling the stretch.
- 5Keep your wrist neutral, don't cheat with the shoulder.
The mistake to avoid
Don't move your elbows forward, it removes the biceps stretch.
Other common mistakes
- Bringing the elbows forward reduces the stretch, keep them fixed behind the torso.
- Dropping the lowering in free fall wastes the key phase, slow it over 2-3 seconds.
- Swinging the torso or shrugging the shoulder to help, stay pinned to the backrest and isolate the elbow.
- Not straightening the arm at the bottom cuts the stretched range, lower until you feel the biceps being pulled.
Muscles worked
- Main:
- Biceps
- Supporting:
- Forearms
Biceps brachii, especially its long head, heavily stretched because the arm hangs behind the trunk. The brachialis assists the flexion. The forearms, notably the brachioradialis, stabilize the load and handle wrist supination.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Set your back against an incline bench at 45-60 degrees, arms hanging freely toward the floor, elbows behind the torso. Curl while supinating without bringing the elbows forward or swinging the trunk, then lower slowly until your arm is almost straight. Stay pinned to the backrest from start to finish.
How far down should I go?
Lower until your arm is almost straight, where you feel the biceps being pulled, arm behind the body. The tension is highest at the bottom and that's where all the work happens, never cut that part short. Use the range you can control, not the one you reach by squirming.
I don't feel anything, is that normal?
You should feel the pull in the lower biceps, in the stretched position. If you feel nothing, you're probably going too heavy and shortening the range: lower the weight and go for the full bottom. Control the lowering as if you were riding a handbrake.
How fast should I do the movement?
Slow the lowering over 2 to 3 seconds, it's the key phase on this exercise since the biceps is fully stretched at the bottom. Curl up firmly but under control, without swinging. No bounce and no free fall at the bottom.
How do I breathe?
Breathe in and brace your trunk before lowering under control, breathe out on the way up. Keep your abs tight and your back flat against the bench to avoid any swinging.