Incline DB Curl

How to Perform

1. Set bench to 45 degrees, sit back with your back flat against the pad
2. Let dumbbells hang at arm’s length with palms facing forward
3. Curl the weights up while keeping your upper arms completely stationary
4. Squeeze at the top for 1 second
5. Lower slowly over 3 seconds to get a full stretch at the bottom

Tips

• Keep your back flat against the bench and your upper arms vertical — any forward lean reduces the stretch that makes this exercise special
• No incline bench? Standing curls with a deliberate lean-back or cable curls from a low pulley behind you provide a similar stretched position
• Use a 2 second curl and 3-4 second descent — the slow eccentric under stretch is the entire point of this exercise
• Going too heavy and swinging your upper arms forward is the most common mistake — use lighter weight than standard curls
• Feel an intense stretch at the bottom of each rep in the long head of your bicep (outer part) — this stretch is what drives the muscle growth

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Light to moderate weights needed for this isolation exercise	Powerblock Elite	Read Review
Adjustable Weight Bench	Must set to 45 degrees for the incline position	Flybird Adjustable Bench	Read Review