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Incline Dumbbell Curl

Primary target: Biceps Brachii (肱二头肌)

Exercise Details

Equipment

Dumbbells + incline bench (45-60°)

Sets & Reps

3 sets × 10-12 reps · rest 90 s

How to do it

Back on the bench, arms hanging toward the floor; keep the elbows vertical and curl to a 1-second peak; 3-second descent to a fully lengthened biceps (max stretch in the incline position).

Common mistakes

Elbows drifting forward (escaping the stretch), swinging, bench angle too low

Muscles Worked

Other Exercises for the Same Muscle

Chin-Up · Barbell Curl · Concentration Curl