Performed on an inclined bench to target the lower part of the bicep.
- +Emphasizes the stretched biceps position
- +Limits swinging and cheating
- –Requires careful shoulder positioning
- –Usually uses lighter weights
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set an incline bench to about 45–60 degrees
- Sit back, chest up, shoulder blades down and back
- Let arms hang straight, palms facing forward, wrists neutral
- Keep elbows pinned slightly behind your torso
- Curl the dumbbells up without swinging your shoulders
- Squeeze the biceps at the top; don’t let elbows drift forward
- Lower slowly to a full stretch at the bottom
- Exhale as you curl up, inhale as you lower
Related exercises
Single Arm Cable Preacher Curls
Smith Machine Bicep Curl
Single Arm Bicep Preacher Curl Machine
One-Arm Incline Dumbbell Bicep Curl
Bicep Preacher Curl Machine
Barbell Drag Bicep Curl
Dumbbell Alternate Incline Bicep Curl
Single Arm Cable Biceps Curl
One-Arm Dumbbell Preacher Bicep Curl
Dumbbell Bicep Curl
Barbell Preacher Bicep Curl
Dumbbell Concentration Bicep Curls
Standing Biceps Cable Curl
Biceps Overhead Cable Curl
Seated Dumbbell Alternate Bicep Curl