An incline curl that targets the biceps with alternating dumbbell repetitions.
- +Stretches biceps in the lowered position
- +Helps limit swinging and cheating
- –Can stress the front shoulders
- –Usually requires 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 30–45 degrees and sit back with feet planted
- Hold dumbbells at arm’s length, palms facing forward, wrists straight
- Pull shoulders down and back; keep elbows close and slightly behind your torso
- Brace your core and keep your head and back pressed to the bench
- Curl one dumbbell up without moving your upper arm; squeeze the biceps at the top
- Lower it slowly to a full stretch; don’t let the shoulder roll forward
- Alternate arms, keeping the non-working arm still—no swinging or twisting
- Exhale as you curl, inhale as you lower; choose a weight you can control
Related exercises
One-Arm Dumbbell Preacher Bicep Curl
Barbell Preacher Bicep Curl
Single Arm Bicep Preacher Curl Machine
Dumbbell Concentration Bicep Curls
Single Arm Cable Preacher Curls
Dumbbell Incline Bicep Curl
Bicep Preacher Curl Machine
Barbell Drag Bicep Curl
Smith Machine Bicep Curl
One-Arm Incline Dumbbell Bicep Curl
Single Arm Cable Biceps Curl
Dumbbell Bicep Curl
Biceps Overhead Cable Curl
Standing Biceps Cable Curl
Dual Cable Biceps Curl