Dumbbell Incline Biceps Curl

1. Set an incline bench between 45 and 60 degrees and sit back with a dumbbell in each hand.
2. Let your arms hang straight down and slightly behind your torso, palms facing forward.
3. Press your head and upper back into the pad and keep your shoulders pulled down.
4. Curl both dumbbells up by bending the elbows, leaving your upper arms hanging in place.
5. Squeeze the biceps at the top without letting the elbows drift toward your shoulders.
6. Lower the weights slowly until your arms are fully straight and you feel a stretch in the biceps.
7. Repeat, keeping your back against the pad the whole set.

Common Mistakes

• Elbows drifting forward: raising the upper arms as you curl hands the load to the front delts and cuts the stretch that makes this exercise valuable. Leave the elbows pointing at the floor throughout.
• Lifting the head and shoulders off the bench: curling your torso forward to help the weight up turns the movement into a partial sit-up. Stay glued to the pad; if you cannot, the dumbbells are too heavy.
• Rushing the lowering phase: dropping the weights through the stretched bottom position wastes the hardest and most productive part of the rep. Lower under control until the arms are completely straight.
• Going too heavy for the position: the stretched start makes weights feel heavier than in standing curls. Choose a load you can move without swinging, and grow it slowly.