Incline Dumbbell Curl

This curl puts you on an incline bench so your arms start slightly behind you, giving the biceps a longer path to work through. A bear would call it a patient, honest arm builder with no room for sneaky swinging.

Instructions

1. Set an incline bench to about 45 to 60 degrees.
2. Sit back and hold dumbbells with arms hanging down.
3. Keep your upper arms still and curl both weights upward.
4. Squeeze at the top without rolling your shoulders forward.
5. Lower the dumbbells slowly until your arms are straight.
6. Repeat for the planned number of reps.

Benefits

• Builds stronger arms for pulling tasks
• Improves control through a longer range
• Helps clean up curling form
• Adds variety to arm training

Key Points

• Keep your upper arms quiet
• Lower with control
• Keep your wrists straight
• Sit fully against the bench
• Use a smooth curl path

Common Mistakes

• Swinging the weights up
• Lifting elbows off the bench line
• Rolling shoulders forward
• Using too much weight
• Dropping the weights quickly