Exercises

Incline dumbbell curl

The inclined backrest keeps the upper arms slightly behind the torso and starts the biceps from a longer position.

Incline dumbbell curl with the back and head supported and the upper arms hanging slightly behind the torso.

Dumbbells · Incline bench

Source: PMC · Shoulder position in dumbbell curls

Step by step

  1. Set the bench to a moderate incline and rest your back and head against it.
  2. Let both arms hang naturally with palms forward and shoulders relaxed.
  3. Keep the upper arms still as you curl the dumbbells toward the shoulders.
  4. Lower slowly until the elbows are nearly straight without letting the shoulders roll forward.

Common mistakes

  • Lifting the shoulders off the bench or moving the elbows forward.
  • Forcing the arms into a painful stretch at the bottom.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.