Dumbbell Incline Curl (version 2) exercise animation (Männlich)

Dumbbell Incline Curl (version 2)

Zielmuskel
Brachialis
Synergistenmuskeln
Biceps Brachii, Brachioradialis
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell incline curl (version 2) is an arm isolation exercise that primarily targets the brachialis, the muscle beneath the biceps that adds thickness to the upper arm, with the biceps brachii and brachioradialis assisting. Performed seated on an inclined bench, it stretches the arms behind the body to put the elbow flexors under a long, demanding range of motion.

Dumbbell Incline Curl (version 2): So führst du sie aus

  1. 1Set an adjustable bench to roughly a 45–60° incline and sit back against it with your head and upper back supported.
  2. 2Hold a dumbbell in each hand and let your arms hang straight down, slightly behind your torso, with your palms facing forward.
  3. 3Brace your core and pin your upper arms in place against your sides so only your forearms move.
  4. 4Curl both dumbbells up toward your shoulders by bending at the elbows, keeping the movement smooth and controlled.
  5. 5Squeeze the elbow flexors at the top without letting your upper arms drift forward.
  6. 6Lower the dumbbells under control back to the fully extended, stretched position behind your body.
  7. 7Complete your reps, then sit upright and set the dumbbells down safely.

Technik-Tipps

  • Keep your upper arms fixed and slightly behind your torso throughout the set — the stretched start position is what makes the incline curl effective.
  • Use a controlled tempo, especially on the way down, to keep tension on the brachialis and biceps rather than swinging the weight.
  • Keep your back and head against the bench so your torso can't rock forward to help lift the weight.
  • Pick a lighter weight than you use for standing curls, since the incline removes momentum and lengthens the muscle.

Häufige Fehler

  • Swinging the dumbbells or rocking your torso, which shifts the load off the brachialis and biceps and onto momentum.
  • Letting your upper arms drift forward at the top, which shortens the range of motion and reduces the stretch that makes this curl valuable.
  • Cutting the descent short instead of fully extending the arms, which removes the loaded stretch and limits muscle work.
  • Setting the bench too upright, which turns it into a standard curl and loses the behind-the-body stretch.

Häufig gestellte Fragen

What muscles does the dumbbell incline curl (version 2) work?

It primarily works the brachialis, the muscle under the biceps that adds arm thickness, with the biceps brachii and brachioradialis assisting as synergists.

What incline angle should I use for incline curls?

A bench set to roughly 45–60° works well. The lower angle stretches the arms further behind your body for more brachialis and biceps engagement, while a steeper angle is easier on the shoulders.

Why do incline curls feel harder than standing curls?

Lying back fixes your upper arms behind your torso, which removes momentum and puts the elbow flexors under a longer stretch from the very start of each rep, so you'll usually need lighter dumbbells.

How many sets and reps should I do?

For arm size and strength, 3–4 sets of 8–12 controlled reps per arm is a sensible range. Prioritize a full stretch and clean form over heavier weight.

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