Dumbbell Incline Curl

A seated curl on an incline bench that stretches the biceps long-head before each rep — the cleanest peak-builder.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Set a bench to about a 60 degree incline and sit back with a dumbbell hanging from each hand.
Let the arms fully extend straight down, palms facing forward, and pull the shoulder blades back into the bench.
Keep the elbows pinned at your sides and resist letting them swing forward as you start the rep.
Curl both dumbbells up by bending at the elbow only, squeezing the biceps as the weights rise.
Stop the curl just shy of the elbows traveling forward, then squeeze hard for a brief pause at the top.
Lower the dumbbells under control over 2 to 3 seconds back to the fully stretched bottom position.

Log your sets. After a few weeks you will see whether it is moving. Free.