Incline Dumbbell Curl

Incline Dumbbell Curl

The incline curl stretches the long head of the biceps for maximum development.

Muscles Involved

• Long head of biceps : maximally stretched by the incline
• Brachialis : assists

Step-by-Step Instructions

Step 1 — Position

Seated on 45° incline bench, arms hanging vertically behind the torso.

Step 2 — Curl

Curl without moving elbows (which stay behind the torso).

Step 3 — Contraction

Contract at top, control the descent feeling the stretch.

Sets and Reps

3 sets of 10-12 reps.

Common Mistakes

• Elbows moving forward : keep them behind the torso
• Loads too heavy : the stretch is dangerous under heavy loads
• Partial range : take advantage of the full stretch

Safety Tips

Start light as the intense stretch can surprise. Do not lower too fast in the stretch phase.

Variations

• Unilateral incline : one arm at a time
• Incline hammer : neutral grip on incline bench

Who Is This Exercise For?

Intermediate to advanced. Excellent for targeting the long head.