FlexIncline Dumbbell Curl
Muscles worked
- Biceps Brachii
- Brachialis
- Brachioradialis
- CategoryPull
- Default target3 sets × 8–12 reps per side
- EquipmentDumbbells, Bench
- Movement patternIsolation Upper
- Training stylesHypertrophy
Technique
Setup
Set an incline bench to about 45 degrees and sit back fully. Let your arms hang straight down and slightly behind your torso, a dumbbell in each hand with palms facing forward.
Movement
Curl both weights up without letting your elbows drift forward. Lower with control until your arms are completely straight and you feel a stretch in the biceps.
Form Tip
The stretched bottom position is where this exercise earns its keep — no other curl loads the biceps with the shoulder extended behind the body. Keep your shoulder blades pinned to the pad.
Increase Difficulty
Pause for two seconds in the fully stretched bottom position.
Decrease Difficulty
Raise the bench closer to upright, or curl one arm at a time.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.