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Biceps

Incline Dumbbell Curl

Incline Dumbbell Curl (Start)Incline Dumbbell Curl (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePull

A seated curl on an incline bench that stretches the biceps at the bottom for a long range of motion.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set an incline bench to about 45-60 degrees and sit back with your head and shoulders against the pad.
  2. 2Let your arms hang straight down at your sides holding a dumbbell in each hand with palms forward.
  3. 3Keep your feet flat on the floor.

How to perform

  1. 1Curl the dumbbells up by bending your elbows while keeping your upper arms still.
  2. 2Squeeze your biceps at the top without letting your elbows drift forward.
  3. 3Lower the weights slowly until your arms are fully extended.
  4. 4Repeat for the set.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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