Incline Dumbbell Curl
Incline-bench curls for an extreme biceps stretch. It works mainly the biceps, with help from the forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Incline Dumbbell Curl
- Sit back on a bench set to about 45–60 degrees and let the arms hang straight down behind the line of the body, palms forward.
- Curl the dumbbells up by bending the elbows only, keeping the upper arms pointing down.
- Squeeze at the top, then lower over 2–3 seconds all the way to straight arms.
- The arms hanging behind you stretch the long head of the biceps; keep the shoulders back and don't let the elbows swing forward.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Long head of the biceps under stretch
- Builds the peak, not just the mass
- Nowhere to hide — the torso is fixed
How Flawless ranks Incline Dumbbell Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Incline Dumbbell Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Incline Dumbbell Curl work?
It works mainly the biceps, with help from the forearm flexors.
How do you do Incline Dumbbell Curl?
Sit back on a bench set to about 45–60 degrees and let the arms hang straight down behind the line of the body, palms forward. Curl the dumbbells up by bending the elbows only, keeping the upper arms pointing down. Squeeze at the top, then lower over 2–3 seconds all the way to straight arms. The arms hanging behind you stretch the long head of the biceps; keep the shoulders back and don't let the elbows swing forward.
How does Flawless rank Incline Dumbbell Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
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