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BeginnerArmsDumbbellIsolation

Incline Dumbbell Curl

Performing curls on an incline bench increases the stretch on the biceps, leading to greater muscle activation. This is a great isolation exercise for building arm size.

Video DemonstrationRoyalty-free via Pexels
Incline Dumbbell Curl demonstration

Visual demonstration — Incline Dumbbell Curl

Muscles Worked

Biceps Brachii (Primary)BrachialisForearm Flexors

Step-by-Step Instructions

  1. 1Sit back on an incline bench with a dumbbell in each hand.
  2. 2Let your arms hang straight down.
  3. 3Curl the dumbbells up toward your shoulders.
  4. 4Lower them back down with control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep elbows stationary.
  • Do not swing the weights.
  • Focus on squeezing at the top.

Common Mistakes to Avoid

  • Raising elbows
  • Using momentum
  • Partial reps

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