Incline Dumbbell Curl

PrimarySecondaryNot worked

This movement mainly trains biceps, and also recruits Forearms.

What the movement loads

On an incline bench the arm hangs behind the torso: the long head of the biceps, which crosses the shoulder, is stretched before flexion even starts. No standing curl puts the muscle that long.

How to load it

Ten to fifteen reps, moderate load. The whole point is the starting position — if the arm drifts under the torso, you may as well curl standing.

The recurring mistake

Rolling the shoulder forward on each rep to help. The long-head stretch disappears, and the movement loses its only reason to exist.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Barbell Curl
• Barbell Drag Curl
• Barbell Prone Incline Curl
• Cable One Arm Curl
• Cable Standing Inner Curl
• Dumbbell Alternate Biceps Curl
• Dumbbell Alternate Seated Biceps Curl
• Dumbbell Biceps Curl