Description

The dumbbell incline curl is a strength training exercise that targets the biceps brachii.

Starting Position

Sit on an incline bench with a dumbbell in each hand, arms fully extended and hanging down by your sides.

Technical Execution

Keeping your elbows close to your body, curl the weights upwards towards your shoulders, squeezing the biceps at the top of the movement. Lower the weights back down in a controlled manner.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom of the movement and bringing the weights up towards the shoulders without excessively swinging them.

Variations

Variations include using a preacher bench for a different angle of the biceps curl or performing hammer curls for a different forearm emphasis.

Common Mistakes

Common mistakes include using momentum to swing the weights up, arching the back excessively, and not maintaining proper control throughout the movement.

Practical Advice

To maximize effectiveness, focus on keeping the elbows stationary and fully extending the arms at the bottom of the movement.

Additional Notes

It's important to select an appropriate weight that allows for proper form and execution.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms