When you perform the dumbbell curl in the incline position, you take this bicep exercise to a new level. By sitting the incline position, you eliminate “body swing” or momentum to lift the weights and really zero in on the bicep muscles.

The Set-Up

• Holding one dumbbell in each hand, sit on a weight bench with the back set to an incline position of about 30-degrees.
• Be sure you can place your feet flat on the floor for proper support.
• Let your arms hang straight down.
• Hold the dumbbells with your palms facing forward.
• If possible, keep your head back against the bench or place a rolled up towel or other support under your head.
• Avoid lifting your head up and forward as this can stress the neck muscles.

Performing The Incline Dumbbell Bicep Curl

• Take a deep breath in.
• Exhale as you raise the dumbbells up as far as possible, keeping the elbows still.
• Pause briefly at the top and slowly return the weight to the starting position.
• As you perform the movement, you want to maintain a straight line down from the shoulder to the elbow.
• Do not let your elbow move forward or you won’t get the full benefit of the exercise.
• Inhale as you lower the weight.

Performance Tips

• Be sure to move through the full range of motion and fully extend the arm at the bottom of the movement.
• Do not swing your arm and move the elbow forward. This will only make the exercise less effective.
• Keep your body still while you perform the exercise. Do not shift to one side or the other in an attempt to lift the weight. If you do, you risk injury to a support muscle - namely your back.

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