{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline Dumbbell W Curl",
      "kind": "common"
    },
    {
      "text": "Seated W Curl",
      "kind": "common"
    },
    {
      "text": "Incline W Curl",
      "kind": "common"
    },
    {
      "text": "Dumbbell W Curl",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-short-head",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-long-head",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "supination"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "external-rotation",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1448"
  },
  "id": "oec:dumbbell-incline-w-curl",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline of approximately 60 degrees.",
      "Sit back against the pad with your head and torso supported and feet planted flat on the floor.",
      "Hold a dumbbell in each hand with your arms hanging fully extended at your sides.",
      "Externally rotate your shoulders so that your palms face outward and away from your torso at a roughly 45-degree angle."
    ],
    "steps": [
      "Keeping your upper arms stationary, curl both dumbbells diagonally upward and outward toward your shoulders.",
      "Pause and squeeze your biceps at the top of the movement, where your arms and torso resemble the letter W.",
      "Lower the dumbbells under strict control along the same diagonal path until your elbows are fully extended."
    ],
    "breathing": "Exhale as you curl the weights upward and inhale as you lower them under control.",
    "cues": [
      "Keep elbows pinned in space.",
      "Curl out and up, not straight forward.",
      "Control the eccentric down to a complete stretch."
    ],
    "common_faults": [
      {
        "fault": "Swinging the elbows forward or arching off the bench to assist the lift.",
        "correction": "Keep your back firmly against the bench pad and ensure elbow flexion is the only movement occurring."
      },
      {
        "fault": "Allowing the hands to drift inward into a conventional curl.",
        "correction": "Maintain external rotation throughout each repetition so the dumbbells track along an outward diagonal line."
      }
    ],
    "safety": {
      "precautions": [
        "Use a moderate weight to avoid excessive strain on the biceps tendon and anterior shoulder in an externally rotated position."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Incline W Curl",
  "previous_ids": [
    "oec:seated-w-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: Seated W Curl",
        "url": "https://wger.de/en/exercise/1448/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-incline-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-incline-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-wide-biceps-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated"
    },
    "incline_degrees": 60,
    "load_position": "at-sides",
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "An incline dumbbell curl performed with the arms externally rotated outward to form a W shape at peak contraction, emphasizing the short head of the biceps."
}