Incline Dumbbell Curl
10 reps
Lean back on the incline and curl the dumbbells from a full hang.
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BICEPS
Incline Dumbbell Curl
The incline dumbbell curl isolates the biceps with your arms hanging behind your torso, which keeps tension on the muscle even at the bottom of the range. That stretched starting position builds strength through a portion of the curl that upright versions miss, and dumbbells keep each arm working on its own.
How to do it
- 1
Set a bench to about 45 to 60 degrees and lie back with your head, shoulders, and hips on the pad.
- 2
Hold a dumbbell in each hand and let your arms hang straight down with palms facing in.
- 3
Bend your elbows to curl the dumbbells, allowing your elbows to travel slightly forward beside your torso.
- 4
Rotate your palms as you lift so they face your shoulders near the top at shoulder height.
- 5
Lower the dumbbells back down to the full hang under control.