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elbow flexion
Incline Dumbbell Curl
Search GoogleIncline Dumbbell Curl is a beginner elbow flexion exercise using dumbbells and incline bench. It primarily trains biceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- biceps
- Secondary
- forearms
- Equipment
- dumbbells, incline bench
- Mechanic
- isolation
Setup
- — Prepare the incline bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning incline dumbbell curl.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Let the arms hang behind the torso and curl without lifting the shoulders.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the elbow flexion.
- — Let the arms hang behind the torso and curl without lifting the shoulders.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo incline dumbbell curl
Regressions
- — Supported or reduced-range incline dumbbell curl