Dumbbell Incline Biceps Curl (VERSION 2)
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell incline biceps curl is an isolation exercise that targets the biceps brachii, performed seated on an incline bench with your arms hanging behind your torso. The reclined position puts the biceps on a deep stretch at the bottom, increasing the range of motion and tension compared with a standing curl.
Dumbbell Incline Biceps Curl (VERSION 2): So führst du sie aus
- 1Set an adjustable bench to a moderate incline, roughly 45–60°, and sit back against the pad with a dumbbell in each hand.
- 2Let your arms hang straight down at your sides so they fall slightly behind your torso, palms facing forward.
- 3Brace your core and keep your upper back and shoulders flat against the bench.
- 4Curl both dumbbells toward your shoulders by bending at the elbows, keeping your upper arms still and pointed down.
- 5Squeeze your biceps at the top without letting your elbows drift forward.
- 6Lower the dumbbells under control back to the fully extended starting position, feeling the stretch in your biceps.
- 7Complete your reps, then sit up and set the dumbbells down safely.
Technik-Tipps
- Keep your upper arms fixed and pointing toward the floor so the incline stretch on the biceps is preserved through each rep.
- Use a controlled tempo, especially on the way down, to make the most of the lengthened position the incline creates.
- Pin your shoulders and upper back to the bench so you curl with your arms rather than swinging your torso.
- Start lighter than you would on a standing curl, since the stretched starting position makes the bottom of the rep harder.
Häufige Fehler
- Letting the elbows swing forward as you curl, which shortens the range of motion and shifts work off the biceps.
- Cutting the bottom of the rep short instead of fully extending the arms, which wastes the deep stretch the incline is meant to provide.
- Lifting the back or shoulders off the pad to heave the weight up, which turns the lift into a swing and removes tension from the biceps.
- Going too heavy so the dumbbells drop fast at the bottom, which strains the elbows in the stretched position and risks injury.
Häufig gestellte Fragen
What muscles does the dumbbell incline biceps curl work?
It mainly works the biceps brachii. The forearm flexors at the elbow assist, but the reclined position is designed to isolate and stretch the biceps.
What angle should the bench be for incline curls?
A moderate incline of about 45–60° works well. The lower you recline, the more your arms fall behind you and the deeper the stretch on the biceps at the bottom.
Why curl on an incline instead of standing?
Reclining lets your arms hang behind your torso, which lengthens the biceps at the start of each rep. That increased stretch and range of motion is the main reason to choose this variation.
How many sets and reps should I do?
For an isolation move like this, 3–4 sets of 10–15 reps with a controlled tempo is a sensible default. Use a weight you can lift through a full range without swinging.
