How to do the Incline Dumbbell Curl Correctly | Biceps Workout

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Exercise Tutorial 1: Incline Bench Dumbbell Curls

Episode 1: Targeted Muscle - Biceps (Long Head)

Tip 1: Set Up

- Adjust the incline bench to a 60 or 75-degree angle.
A 45-degree incline is too low and can put unnecessary strain on your shoulders.

Tip 2: Keep Elbows Behind the Body

- Your elbows should remain behind your body throughout the movement.
- If your elbows swing forward, you're defeating the main purpose of the incline dumbbell curl, which is to achieve a deep stretch at the bottom.
- Keep your elbows fixed in place, avoiding any swinging or movement.
- Don’t go too heavy on the weight. Even with 8 years of gym experience and a 17-inch arm, I use 10 to 12.5 kg dumbbells for this exercise.

Tip 3: Master Mind-Muscle Connection

- Grip the dumbbell with your palm, not your fingers.
This ensures your wrist is slightly curled, engaging your biceps more effectively throughout the movement.

- Bonus Tip: Partials
- Since this is a stretch-focused exercise, adding partial reps can be a great way to further target the biceps.

Hope these tips help elevate your biceps training!