Dumbbell Incline Biceps Curl (70 degrees)
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The dumbbell incline biceps curl (70 degrees) is a seated arm exercise that targets the biceps brachii, with the brachialis and brachioradialis assisting. Sitting back against a bench set steep at about 70° lets your arms hang behind your torso, lengthening the biceps and putting the long head under a strong stretch through the bottom of each rep.
Cómo hacer el Dumbbell Incline Biceps Curl (70 degrees)
- 1Set an adjustable bench upright to roughly a 70° incline, just shy of fully vertical, and pick a pair of dumbbells you can curl with strict form.
- 2Sit back fully against the pad with your head, upper back, and hips supported, holding a dumbbell in each hand.
- 3Let your arms hang straight down and slightly behind your torso with your palms facing forward, so you feel a stretch across the front of your upper arms.
- 4Brace your shoulders against the bench and curl both dumbbells upward by bending only at the elbows, keeping your upper arms still.
- 5Squeeze your biceps at the top without letting your elbows drift forward off the stretched position.
- 6Lower the dumbbells under control back to the fully stretched starting position, keeping tension on the biceps.
- 7Complete your reps, then sit up and set the dumbbells down safely.
Consejos de técnica
- Keep your back flat against the 70° pad the whole set so your arms stay behind your body and the biceps stay stretched.
- Move only at the elbow joint — pinned upper arms are what make the incline position work the biceps through their full length.
- Lower slowly and control the bottom stretch rather than dropping the weight, since the lengthened position is where this variation does its best work.
- Use lighter dumbbells than you would for a standing curl; the stretched start position makes the bottom of each rep noticeably harder.
Errores comunes
- Sitting too upright or letting the upper arms swing forward, which shortens the stretch and turns it into a standard curl that loses the variation's benefit.
- Using momentum to swing the weights up, which takes tension off the biceps and risks straining the elbow at the stretched bottom position.
- Lifting the back or shoulders off the pad to heave the weight, which cheats the rep and reduces the targeted biceps stretch.
- Cutting the descent short and not returning to the full hanging stretch, which throws away the most effective part of the range of motion.
Preguntas frecuentes
What muscles does the dumbbell incline biceps curl (70 degrees) work?
It mainly works the biceps brachii, with the brachialis and brachioradialis assisting as elbow flexors. The steep incline stretches the biceps long head at the bottom of each rep.
Why set the bench at 70 degrees instead of a lower angle?
A steep 70° angle keeps your arms hanging further behind your torso, which lengthens the biceps more than a typical 45° incline and emphasizes the stretched portion of the curl.
Why does this curl feel harder than a standing dumbbell curl?
Sitting back against the incline removes any cheating and starts each rep from a deep stretch with your arms behind you, so the biceps work hardest at the bottom where you have the least leverage.
How many sets and reps should I do?
For biceps growth, 3–4 sets of 8–12 controlled reps per arm works well. Because the stretched start is demanding, keep the weight moderate and prioritize a full, controlled range of motion.
Is the dumbbell incline biceps curl (70 degrees) good for beginners?
Yes, as long as you use light dumbbells and keep your back on the pad. It teaches strict form by removing momentum, though beginners should ease into the deep stretch to protect the elbows.
