Step by step
- Set the backrest to about 45–60° and lie back with a dumbbell in each hand.
- Let your arms hang straight and perpendicular to the floor.
- Curl the dumbbells up without bringing your elbows forward.
- Lower slowly until your arms are straight.
Tip: If you feel a pull at the front of your shoulder, raise the backrest a little.
Common mistakes
Your arms stay vertical; if your elbows drift forward, you lose the stretch.
Use less weight than for a standing curl.
Keep your back and head supported.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Why on an incline bench?
Because your biceps work in a stretched position, which helps build muscle.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add incline dumbbell curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.