Incline Dumbbell Curl

Pro Tip

Select an incline between 30º-45º and stick with it. The higher the incline, the more you'll train the long head of your biceps.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points while holding two dumbbells at your sides with a neutral grip.
Keeping your upper arm by your side, exhale and raise both dumbbells up towards your shoulders by flexing your arms and simultaneously rotating your palm inward so that your palm is facing you.
Continue until your arms are fully flexed and the dumbbells cannot be curled any further.
Inhale and lower the dumbbells down, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Incline (Adjustable) Bench Without Rack

You can adjust this bench to various angles depending on your goals. If other rackless bench types are unavailable, you might be able to use this one as a substitute. Only substitute for benches you can match the angle of.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Incline Dumbbell Curl

Zottman Preacher Curl

Dumbbell Reverse Curl

Incline Hammer Curl

Preacher Hammer Curl

Cross Body Hammer Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment

Olympic Parallel Bar Hammer Curl

Cable Curl With Lat Bar

Band Cross Chest Curl

Close Grip Lat Pulldown

EZ Bar Reverse Curl

Cable Rope Curl

Barbell Drag Curl

Barbell Reverse Curl