A dumbbell curl variation performed on an incline bench, using a neutral grip to target the biceps, particularly the brachialis and forearms. Used for building arm size and strength.
Dumbbells, Incline Bench
2/5 • Beginner
Biceps
Shoulders
7
No
Yes
No
Medium
Low
Long Head, Brachialis
Flexors, Extensors
Anterior Delts
8-15 reps
60-120 seconds • Rest longer for heavy sets focused on hypertrophy.
Set an incline bench between 30 and 45 degrees. Sit back firmly against the bench with a dumbbell in each hand, arms hanging straight down, and palms facing inward (neutral grip).
Inhale as you lower the weight (eccentric phase) and exhale forcefully as you curl the dumbbell (concentric phase), maintaining core tension.
3-0-1
Start with arms fully extended without locking the elbows; finish when the dumbbell is near the front of the shoulder.
Not recommended; if struggling, drop the weight or use lighter dumbbells.
Incline Hammer Curl, Alternating Incline Hammer Curl, Incline Bench Hammer Curl
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Dumbbells, Incline Bench
Biceps
Dumbbells
Biceps
Dumbbells, Incline Bench
Biceps
Dumbbells
Biceps
Dumbbells
Biceps
Dumbbells, Preacher Curl Stand
Biceps
Dumbbells, Flat Bench
Biceps
Dumbbells, Flat Bench
Forearms
Dumbbells, Flat Bench
Chest
Dumbbells, Flat Bench
Triceps
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