Own Every Range
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VIDEO DEMO

Incline Dumbbell Curl

YouTube · Colossus FitnessHow To Do The Incline Dumbbell Curl CorrectlyWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Incline Dumbbell Curl

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Sit against an incline bench with a dumbbell in each hand and the arms hanging behind the ribs.

  2. 02
    Move

    Keep the upper arms quiet as you bend the elbows and curl the weights toward the shoulders.

  3. 03
    Finish

    Squeeze without lifting the elbows, then lower until the arms are straight over three to five seconds.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BICEPS & FOREARMS / 22

Short rangeShort range

Incline Dumbbell Curl

Sets: 3–4 · Reps: 6–12

Train elbow flexion with the biceps lengthened behind the torso.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Shoulder extension places the biceps at a longer starting length before elbow flexion finishes with the muscle shortened.