# Incline Curl (Dumbbell)

> A seated dumbbell curl on an incline bench that stretches and trains your biceps.

Page: https://fitnessie.app/exercises/dumbbell-incline-curl/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/incline-curl-dumbbell/6f951d553b0bc472.mp4

## How to do it

1. Set the bench to a steep incline and sit back with your head, shoulders and glutes on it.
2. Let your arms hang straight down beside the bench, palms forward.
3. Curl the dumbbells up without moving your upper arms.
4. Lower them under control until your arms hang straight again.

## Key cues

- Head, shoulders and glutes on the bench
- Arms hang behind your torso
- Elbows stay put
- Lower under control

## Common mistakes

- Letting the elbows drift forward
- Lifting your back off the bench
- Swinging the weights up with momentum

## Muscles worked

- Primary: Biceps
- Secondary: Forearms

## Equipment

Dumbbells and adjustable bench.

## References

- [StrengthLog: Incline Dumbbell Curl](https://www.strengthlog.com/incline-dumbbell-curl/)
- [BarBend: Incline Dumbbell Curl](https://barbend.com/incline-dumbbell-curl/)
- [ACE: Seated Biceps Curl](https://www.acefitness.org/resources/everyone/exercise-library/44/seated-biceps-curl/)