Movement overview

The Seated Incline Biceps Curl is an isolation exercise targeting the biceps brachii. It is performed on an incline bench, which increases the range of motion and emphasizes the stretch at the bottom of the movement. This exercise helps in building bicep size and strength by focusing on the long head of the biceps.

Step-by-step cues

1. Adjust an incline bench to a 45-degree angle.
2. Sit on the bench with your back firmly against it and your feet flat on the floor.
3. Hold a dumbbell in each hand with an underhand grip, arms fully extended and hanging down.
4. Keep your elbows close to your torso and curl the weights up towards your shoulders by contracting your biceps.
5. Pause briefly at the top of the movement, ensuring maximum contraction.
6. Slowly lower the dumbbells back to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a controlled motion throughout to maximize muscle engagement.
• Avoid swinging or using momentum to lift the weights.
• Focus on keeping your elbows stationary; only your forearms should move.
• Ensure a full range of motion by fully extending and contracting your arms.
• Keep your core engaged to stabilize your body during the exercise.
• Exhale as you lift the weights and inhale as you lower them.