Smart Workout Diary

Dumbbell Flexor Incline Curl

The incline dumbbell flexor curl is a seated dumbbell curl performed on an incline bench with the arms hanging behind the torso. It primarily trains the biceps through a long range of motion, while the forearms assist with gripping and elbow flexion. It supports biceps strength and muscle development.

Demonstration

Dumbbell Flexor Incline Curl — demonstration 1
Dumbbell Flexor Incline Curl — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and sit back with your upper back supported and both feet firmly on the floor.
  2. Hold a dumbbell in each hand with arms hanging toward the floor and slightly behind your torso; begin with palms facing forward and keep your shoulders relaxed.
  3. Curl both dumbbells upward by bending only at the elbows. Keep your upper arms still and squeeze the biceps near the top without lifting the elbows forward.
  4. Lower slowly until the elbows are fully extended in a comfortable range. Keep the wrists neutral, avoid swinging, and repeat with controlled breathing.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load. The stretched bottom position can make this curl demanding; reduce the weight if you cannot keep the upper arms still.
  2. Do not let the shoulders roll forward. Keep the chest open against the bench and maintain the arm position behind the torso.
  3. Control the lowering phase. Lowering smoothly rather than dropping the dumbbells helps maintain tension and control.
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