Dumbbell Incline Curl

oec:dumbbell-incline-curl

A seated isolation exercise performed on an inclined bench that places the biceps, particularly the long head, under stretch throughout elbow flexion.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Incline Dumbbell Curl, Incline Bicep Curl, Incline Dumbbell Biceps Curl

How to do it

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.

Movement

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

Swinging the upper arms forward during the curl.: Keep the humerus perpendicular to the floor throughout the entire repetition so tension stays on the biceps rather than shifting to the anterior deltoids.
Cutting the bottom range of motion short.: Lower the weights until the elbows are fully straight to capitalize on the lengthened position of the long head.
Lifting the head and shoulders off the bench to assist the lift.: Maintain firm upper back and head contact against the bench pad from start to finish.

Safety

Use a manageable load to avoid excessive strain on the biceps tendon in the fully extended position.

Muscles

Biceps, long head prime mover
Biceps, short head prime mover
Brachialis synergist
Brachioradialis synergist
Wrist and finger flexors stabilizer
Front deltoid stabilizer

Joints

Elbow: Flexion, Extension
Forearm: Supination
Shoulder: Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Dumbbell; Adjustable bench
Record: Repetitions and Load
Load: external, per implement

substitute for Dumbbell Incline W Curl

Sources

wger: Dumbbell Incline Curl, by ExRx (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-incline-curl.json