Dumbbell Incline Biceps Curl

Setup

1. 01Set an incline bench to roughly 45 to 60 degrees.
2. 02Sit back with your head and upper back against the pad.
3. 03Let both arms hang straight down with palms facing forward.
4. 04Plant your feet flat and keep the shoulders pinned back.

Execution

1. 01Curl both dumbbells up while keeping the upper arms hanging vertically.
2. 02Squeeze the biceps hard at the top without swinging the elbows forward.
3. 03Lower under control until the elbows are fully straight.
4. 04Let the biceps reach a full stretch at the bottom before the next rep.

Checkpoints

• -Upper arms stay behind the torso line for the whole set.
• -Palms stay supinated from bottom to top.
• -Head and upper back stay on the pad.
• -Elbows reach full extension every rep.

Common mistakes

• -Letting the elbows drift forward to make the top easier.
• -Cutting the bottom range short to avoid the stretch.
• -Shrugging the shoulders off the pad to help the weight up.
• -Going so heavy the torso peels off the bench.