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Illustration of the Incline Dumbbell Curl: Arms hang behind the body for a brutal stretch - do not let the elbows drift forward.
isolation · Isolation

Incline Dumbbell Curl

Incline Dumbbell Curl is an isolation isolation movement for biceps, using Dumbbells and Adjustable Bench. It also works forearms. 3 sets of 10-12, 1 min rest.

Primary muscle
Biceps
Equipment
Dumbbells and Adjustable Bench
Difficulty
Intermediate
Sets and reps
3 × 10-12
Rest
60s
Force
pull

How to do it

  1. 1
    Set up

    Bench at 45 to 60 degrees, sit back, let the bells hang straight down.

  2. 2
    The cue that matters

    Arms hang behind the body for a brutal stretch - do not let the elbows drift forward.

  3. 3
    Work it

    3 sets of 10-12, resting about 1 minute between them.

Muscles worked

Biceps does most of the work. Forearms take the rest.

Biceps exercisesforearms