Biceps · Intermediate

Incline Dumbbell Curl

Biceps

Equipment: Dumbbell, Adjustable Bench

How to do it

• Sit back on an incline bench, dumbbells hanging at your sides
• Let your arms hang straight down behind your torso
• Keep your shoulders back against the pad, palms forward
• Curl the dumbbells up without moving your elbows forward
• Lower slowly until your arms are fully straight

Common mistake

✕ ELBOWS SWINGING FORWARD → ✓ ARMS HANG, ELBOWS STILL

Starting point: 3 sets × 10–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: pmc.ncbi.nlm.nih.gov, acefitness.org.