Incline Dumbbell Curl (Variation 2)

Setup

1. 01Set an incline bench to roughly 45 to 60 degrees and sit back fully.
2. 02Let both arms hang straight down holding dumbbells with palms facing each other.
3. 03Pin the shoulders back against the pad.
4. 04Plant the feet flat for a stable base.

Execution

1. 01Begin curling both dumbbells with the neutral grip.
2. 02Rotate the palms up through the middle third of the curl.
3. 03Finish fully supinated with a hard squeeze at the top.
4. 04Reverse the twist on the way down and return to a full hang.

Checkpoints

• -Rotation happens during the curl, not as a flick at the top.
• -Upper arms stay vertical and behind the torso.
• -Full elbow extension at the bottom of every rep.
• -Wrists stay neutral, not bent back under the load.

Common mistakes

• -Supinating too early and turning it into a standard incline curl.
• -Swinging the elbows forward to finish the rep.
• -Losing the twist on the eccentric and just dropping the weight.
• -Using loads that force the shoulders off the pad.