HyperBody
Exercise library · Arms

Incline Dumbbell Curl.

Isolation exercise targeting the long head of the biceps, promoting a greater stretch and peak contraction.

IntermediateDumbbells, Incline Bench
Incline Dumbbell Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps (long head)
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Sit on an incline bench set at 45-60 degrees, holding dumbbells.

  2. Step 02

    Let your arms hang straight down, palms facing forward.

  3. Step 03

    Curl the dumbbells upwards towards your shoulders.

  4. Step 04

    Keep your elbows stationary and tucked close to your sides.

  5. Step 05

    Squeeze your biceps at the top of the movement.

  6. Step 06

    Slowly lower the dumbbells back to the fully stretched position.

What separates good from great

Pro cues.

  • Focus on feeling the stretch in the biceps at the bottom.

  • Avoid swinging the dumbbells or using momentum.

  • Keep your wrists straight and stable throughout.