Incline Bench Curl


Muscle Worked



  • Lie on an incline exercise bench with a dumbbell in each hand, palms held upwards.
  • Let your arms extend straight down near your sides.
  • Keeping your arms close to your body throughout the exercise, slowly lift the dumbbells upward as high as possible (approximately chest height) without letting your elbows leave your sides.
  • Hold for a brief second flexing your biceps.
  • Return to the starting position in a slow, controlled manner.


  • Don't let your back arch or rise from the bench in an attempt to accomplish the exercise.
  • Keep your back flat against the bench at all times.
  • Don't just let the weights drop to the starting position. Resist the weight while slowly lowering it.
  • Don't let your elbows move upwards, away from your side. Keep your elbows at a "fixed-point" on your sides.

Alternate exercises: Biceps Curl (Bb), Biceps Curl (Db)