Dumbbell Incline Bicep Curl
Maximize bicep peak and growth with this deep-stretch exercise. The incline angle isolates the long head of the bicep, eliminating momentum for a more intense, effective muscle contraction.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Set an adjustable bench to an incline of approximately 45 degrees.
Sit on the bench with your back pressed firmly against the pad.
Hold a dumbbell in each hand with your arms hanging straight down at your sides.
Execution
Keep your upper arms stationary close to your torso. Your elbows should be pointed toward the floor throughout the entire movement.
Curl the dumbbells upward by contracting your biceps, keeping your wrists neutral.
Squeeze your bicep at the top of the movement for a brief contraction.
Slowly return the bells to the starting position, ensuring your arms are fully extended at the bottom to maintain the deep stretch intended by the incline angle.
Avoid using momentum or swinging your body off the bench to lift the weights.