Biceps · Dumbbell
Incline Dumbbell Curl
Intermediate
Use incline bench for full stretch of the long head — great for peak and length.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseLie back on incline bench (~45–60°)
Arms hang straight down behind body
Dumbbells with neutral or supinated grip
2
Finish PoseCurl to full contraction at the top
Supinate fully — pinkies up
Shoulders stay on the bench
Training Cues
✓Let the weight fully stretch the long head at the bottom
✓Supinate at the top for peak contraction
✓Keep shoulders pinned to bench
Watch For This
✕
Raising shoulders off the bench to assist✕
Cutting the stretch short at the bottom✕
Going too heavy — this is an isolation move💪 Primary Muscles
● PRIMARY
1/1
Biceps
Primary
Biceps Brachii (Long Head)
Pro Tip
The incline position fully stretches the long head of the bicep — this is irreplaceable for building the peak.
