Incline Dumbbell Curl

Overview

Performed on a 45–60° incline, the arms hang behind the body creating a greater stretch on the long head of the bicep. Research supports stretch-loaded training for superior hypertrophy.

Muscles Trained

Step-by-Step Instructions

1. 1

   Sit on an incline bench, arms hanging vertically.

2. 2

   Curl dumbbells without allowing the elbows to move forward.

3. 3

   Squeeze at the top, lower fully.

Benefits

• ✓

  Maximum stretch on the long head of the bicep

• ✓

  Builds the long head peak

• ✓

  Elbows-back position eliminates front-delt cheating

Form Tips

• →

  Let arms fully hang at the bottom — that stretch is the point of this exercise

• →

  Keep the upper arm still — only the forearm moves