Incline Dumbbell Curl
Quick Information
Category
Hypertrophy
Difficulty
Intermediate
Equipment
Dumbbell, Bench
Primary muscle group
Biceps Brachii
Secondary muscle groups
Brachialis, Forearms
Movement pattern
Elbow Flexion
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Load the biceps in a lengthened position.
How it fits the system. An intermediate-level elbow flexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Biceps Brachii
Secondary muscles
Brachialis, Forearms
Movement pattern
Elbow Flexion
Equipment
Dumbbell, Bench
Difficulty
Intermediate
How to Perform
- Set a bench to roughly 45 to 60 degrees and sit back against it.
- Let the arms hang straight down with the palms forward.
- Keep the shoulders back against the pad.
- Curl the dumbbells up without letting the elbows travel forward.
- Squeeze at the top for a moment.
- Lower slowly to a full stretch.
Coaching Cues
- Let the arms hang fully behind the body at the bottom.
- Keep the upper arms still.
- Use lighter loads than a standing curl.
Common Mistakes
- Letting the elbows swing forward to shorten the range.
- Lifting the shoulders off the bench.
- Rushing the stretched portion.
Progressions & Regressions
Progressions
Lower the bench angle or slow the eccentric.
Regressions
Raise the bench angle towards upright.
When to Use It
When to use
As biceps hypertrophy work.
When not to use
With front-of-shoulder or elbow pain in the stretched position.
Programming
3 sets of 8 to 12 reps.
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