Library / Biceps
Incline Bench Dumbbell Curl
Dumbbell · Isolation · Isolation
Biceps Forearms
Default prescription & biomechanics
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-14 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Lie back on a 45 to 60 degree incline bench with arms hanging straight behind your torso.
- Stretches the long head of the biceps at the bottom of every rep.
- Keep your elbows pointed at the floor as you curl the dumbbells up.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Alternating Biceps Curl | Bands swap | Bands |
| Bar Biceps Curl | Bodyweight swap | Bodyweight |
| Barbell Drag Curl | Barbell swap | Barbell |
| Barbell Preacher Curl | Barbell swap | Barbell |
| Barbell Prone Incline Curl | Barbell swap | Barbell |
| Barbell Reverse Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.