Incline Dumbbell Curl

Toned arms
Incline Dumbbell Curl gif

Coach's Tips

If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!

How to Incline Dumbbell Curl

Starting Position

1. Avoid swinging your arms as you curl.

2. Do not lock your elbows at the top of the movement.

3. Do not arch your back at any point during the exercise.

4. Do not use momentum to lift the weights.

Proper Form

1. Exhale and curl the weights up to shoulder level while keeping the elbows tucked in.

2. Squeeze your biceps at the top of the movement.

3. Inhale and slowly lower the weights back to the starting position.

Breathing Technique

1. Exhale during the effort (lifting) phase of the exercise.

2. Inhale during the return (lowering) phase of the exercise.


1. Sit on a flat bench with a dumbbell in each hand.

2. Keep your arms extended and palms facing each other.

3. Lean forward slightly and keep your back straight.

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