Incline Dumbbell Curl

Setup

1. 01Set an incline bench to roughly 45 to 60 degrees.
2. 02Sit back fully with head and shoulders supported by the pad.
3. 03Hold a dumbbell in each hand with arms hanging straight down, palms forward.
4. 04Brace lightly so the torso stays glued to the bench.

Execution

1. 01Curl one dumbbell up while the other arm stays fully extended.
2. 02Keep the working upper arm vertical as the forearm rotates through the curl.
3. 03Lower under control to a full stretch at the bottom.
4. 04Alternate arms rep for rep, matching tempo on both sides.

Checkpoints

• -Non-working arm stays straight, not creeping into a half curl.
• -Working elbow stays behind the torso line.
• -Torso does not rotate toward the working side.
• -Each rep finishes with a full squeeze at the top.

Common mistakes

• -Rushing the alternation and losing control of the lowering phase.
• -Twisting the torso to throw the dumbbell up.
• -Shortening the bottom range to skip the stretched position.
• -Letting the resting arm bend and lose tension awareness.