Incline dumbbell curl

A curl on a reclined bench that stretches the biceps at the bottom of each rep.

• Muscle group: Arms
• Equipment: Dumbbells
• Difficulty: Intermediate

Also known as: Incline curl, Curl på skråbænk, Skrå bicepscurl

How to do it

1. Set a bench to about 60 degrees and sit back with a dumbbell in each hand, arms hanging straight down.
2. Curl both weights up without moving your upper arms forward.
3. Lower slowly until the arms are straight again.

Common mistakes

• Swinging the elbows forward to cheat the weight up.
• Using a load so heavy that you cannot lower it slowly.

Alternatives

• Dumbbell curl
• Hammer curl
• Concentration curl

Watch a video demonstration on YouTube

“How To: Seated Incline Dumbbell Bicep Curl” by ScottHermanFitness (opens YouTube)

Used in the programmes

• Arms focus (home, dumbbells)3 days a week

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.