Incline Dumbbell Curl

Biceps stretch with the shoulder extended; a great stimulus.

• Isolation
• Dumbbell
• Beginner

How to do it

• Bench at about 45–60°, arms hanging back
• Keep your shoulder extended to stretch the long head
• Curl up without letting your elbow drift forward
• Slow eccentric into the stretch

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Lift for 1 s out of the stretch, lower for 2–3 s with your elbows back

Common mistakes

• Letting your elbows drift forward and losing the stretch
• Swinging the dumbbells
• A partial range without going all the way down

Muscles worked

Primary

• Biceps

Alternatives

• Biceps Curl (barbell/dumbbell)
• Preacher Curl