How to do it
- Sit back on the incline bench with the arms hanging straight down behind the body.
- Hold the dumbbells with the palms facing forward.
- Curl up without letting the elbows move forward.
- Lower slowly until the arms are fully straight.
Common mistakes
- Bringing the elbows forward, which loses the stretch.
- Cutting the bottom of the rep short.
- Going too heavy and twisting.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Heavier dumbbells or a lower bench angle.
Easier: Standing dumbbell curls.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- The stretched position is demanding; start lighter than for standing curls.
Swaps
Full gym: Barbell curl, Hammer curl, Preacher curl
Dumbbells and a bench: Hammer curl