Incline Dumbbell Curl

What it is

This exercise isolates the biceps brachii, emphasizing a deep stretch at the bottom of the movement. Performed while seated on an incline bench with dumbbells, it sculpts and strengthens the front of your upper arm.

Technique tips

• Keep your upper arms locked in place throughout the curl.
• Achieve a full stretch at the bottom and a strong squeeze at the top.
• Exhale as you lift the dumbbells, then inhale as you lower them.
• Resist the urge to swing the weights using momentum.
• Control the movement on both the concentric and eccentric phases.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.