Incline Dumbbell Curl

How to do it

1. 01Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
2. 02While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
3. 03Slowly begin to bring the dumbbells back to starting position as your breathe in.
4. 04Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.