Wednesday · Shoulders + Arms

Incline Dumbbell Curl

Biceps

2Sets
12Reps
8 kg / handLoad

Sets done

0 / 2 · 12 reps · 8 kg / hand

Illustration of correct Incline Dumbbell Curl form
Quick form demoWatch on Muscle & Strength
  1. 1

    Set the bench to about a 45-60 degree incline and sit back.

  2. 2

    Let your arms hang straight down, palms forward.

  3. 3

    Curl both dumbbells up without moving your upper arms.

  4. 4

    Lower all the way back to a full stretch.

Plan B — equipment busy or missing?

Standing Dumbbell Curl

Does not require an adjustable bench. Same 2 x 12 — adjust load so the final reps still leave 1-2 in reserve.