How to do it
Plant your toes firmly into the floor to brace on the bench.
- 1
Set an incline bench to a 45-degree angle and lie face down with a dumbbell in each hand.
- 2
Keep your elbows close to your torso and curl the dumbbells towards your shoulders.
- 3
Squeeze your biceps at the top of the movement.
- 4
Slowly lower the dumbbells back to the starting position while maintaining control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms stationary and perpendicular to the floor throughout the movement to isolate the biceps effectively.
Common mistakes
- ✕Letting the elbows flare outward mid-curl
- ✕Lifting the chest off the bench to swing
- ✕Dropping the dumbbells down without control