Biceps Exercises

Incline Dumbbell Biceps Curl

Skill Level Intermediate
Type Strength Training
Equipment Bench, Dumbbells
Body parts Biceps, Forearms

The incline dumbbell biceps curl develops size and strength in the biceps and forearms. The incline angle places more resistance on the lower portion of the bicep.

Instructions

Grab a pair of dumbbells and sit down on an incline bench positioned at a 45-degree angle. Pull your shoulder blades back and let the dumbbells hang at your sides with your palms facing forward.
Curl the dumbbells up, bending the elbows and bringing both weights to your shoulders. Pause, then lower your arms back to starting position.

Trainer’s Tips

Keep your elbows stationary throughout the movement.
Make sure to squeeze your biceps at the top of the lift.
Be sure to lower the weight all the way until your arms are fully extended.
Do not swing the weight. Perform a strict curl and do not use momentum.

Advanced variations