Dumbbell Curl Off Incline Bench
Isolates the biceps for a concentrated workout
Full BodyBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: biceps brachii. Secondary: brachialis, brachioradialis |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 6 sets × 15 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — Sit on the edge of the incline bench with your feet flat on the floor and back against the pad.
- Step 2: Initiation — Hold a dumbbell in each hand with your palms facing forward and arms extended.
- Step 3: Main movement — Curl the dumbbells up towards your shoulders, keeping your upper arms still and only moving your forearms.
- Step 4: Contraction — Squeeze your biceps at the top of the curl for a brief moment.
- Step 5: Release — Slowly lower the dumbbells back to the starting position, keeping control throughout the movement.
- Step 6: Breathing reminder — Exhale as you curl the dumbbells up and inhale as you release.
- Step 7: Safety note — Avoid swinging the dumbbells or using momentum, and keep your back against the pad throughout the exercise.
Equipment
- Dumbbell optional
- Incline Bench optional
Coaching tips
Benefits
Isolates the biceps for a concentrated workout
Common mistakes
Swinging the dumbbells or using momentum
Make it harder
Increase the weight of the dumbbells or slow down the movement
Make it easier
Decrease the weight of the dumbbells or use a shorter range of motion
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
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Beginner · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.