{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline Dumbbell Curl",
      "kind": "common"
    },
    {
      "text": "Incline Bicep Curl",
      "kind": "common"
    },
    {
      "text": "Incline Dumbbell Biceps Curl",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-long-head",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-short-head",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "supination"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "204"
  },
  "id": "oec:dumbbell-incline-curl",
  "instructions": {
    "setup": [
      "Adjust an incline bench to an angle between 45 and 60 degrees.",
      "Sit back firmly against the pad with your head, upper back, and glutes supported, holding a dumbbell in each hand.",
      "Allow your arms to hang straight down toward the floor behind your torso, with your palms turned forward."
    ],
    "steps": [
      "Keep your upper arms pinned in place perpendicular to the floor as you flex your elbows to curl the dumbbells upward.",
      "Continue lifting until your biceps reach full contraction near shoulder level, squeezing firmly at the top.",
      "Lower the dumbbells smoothly back down under complete control until your elbows reach full extension and a deep stretch is felt in the biceps."
    ],
    "breathing": "Exhale as you curl the dumbbells upward and inhale as you lower them into the bottom stretch.",
    "cues": [
      "Keep your elbows pointed toward the floor.",
      "Do not let the upper arm drift forward.",
      "Control the stretch at the bottom."
    ],
    "common_faults": [
      {
        "fault": "Swinging the upper arms forward during the curl.",
        "correction": "Keep the humerus perpendicular to the floor throughout the entire repetition so tension stays on the biceps rather than shifting to the anterior deltoids."
      },
      {
        "fault": "Cutting the bottom range of motion short.",
        "correction": "Lower the weights until the elbows are fully straight to capitalize on the lengthened position of the long head."
      },
      {
        "fault": "Lifting the head and shoulders off the bench to assist the lift.",
        "correction": "Maintain firm upper back and head contact against the bench pad from start to finish."
      }
    ],
    "safety": {
      "precautions": [
        "Use a manageable load to avoid excessive strain on the biceps tendon in the fully extended position."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Incline Curl",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Incline Curl",
        "url": "https://wger.de/en/exercise/204/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "ExRx"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-incline-w-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated"
    },
    "incline_degrees": 45,
    "load_position": "at-sides",
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "A seated isolation exercise performed on an inclined bench that places the biceps, particularly the long head, under stretch throughout elbow flexion."
}