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ArmsDumbbellIsolation — elbow flexion

Incline Dumbbell Curl

Reviewed by Bryan Cortez, MS

Arms behind you, deep stretch — that's how you build the long head.

Rep Sweet Spot
8-15
Sets
2-3
sets
RIR
0-2

How to do it

Setup

  • Bench at ~60 degrees, arms hanging straight down behind the torso, palms forward.

Execution

  • Curl without letting the elbows drift forward, squeeze, control the full stretch back down; the stretch at the bottom is the point.

Common Errors

  • Letting the elbows swing forward (kills the stretch)
  • Not using the full bottom stretch
  • Cutting the range short at the top
  • Swinging the dumbbells up

No-Fly Zone

under 5 reps

Programming

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If it hurts

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The Evidence

Builds the biceps long head under stretch. Does NOT overload like a barbell curl.

SFR — 4

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.