Arms / Beginner / Isolation (single joint)

Incline Dumbbell Curl

A seated incline-bench dumbbell curl that stretches and isolates the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Sit back on an incline bench holding a dumbbell in each hand with arms hanging straight, palms forward.
2. Keeping your upper arms still, curl the dumbbells up toward your shoulders.
3. Squeeze at the top.
4. Lower slowly to full extension.

Tips

• Keep your shoulders against the bench.
• Do not swing the weights.

Common mistakes

• ✗ Bench too low with a heavy weight.

  Why it hurts: The biceps tendon and front of the shoulder are stretched hard at the bottom.

  ✓ Instead: Set the bench at about 45–60°, use a moderate weight and lower slowly.

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