Dumbbell Incline Biceps Curl (70 Degrees)

Dumbbell Incline Biceps Curl (70 Degrees) Exercise Description

The dumbbell incline biceps curl (70 degrees) trains the elbow flexors with the torso supported to minimize momentum. Sitting against a 70° bench places the humerus slightly behind the torso, creating a modest stretch on the long head of the biceps compared with standing curls. Primary movers are the biceps brachii (long and short heads), with assistance from the brachialis and brachioradialis. Scapular stabilizers and the rotator cuff work isometrically to maintain shoulder position, while forearm/wrist flexors help keep a neutral wrist. The inclined setup encourages strict elbow flexion and controlled eccentric lowering through a long, comfortable range of motion. This variation is useful when you want clear technique feedback and consistent tension without trunk sway or shoulder roll-forward.

Muscle Groups: Biceps
Target Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head
Assisting Muscles: Brachialis, Brachioradialis
Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Front
Body Symmetry: Other
Equipment: Dumbbell
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Elbow Flexors, Forearm Supinators
Joint Involvement: Single-joint
Muscle Location: Inner Bicep, Outer Bicep
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The Dumbbell Incline Biceps Curl (70 Degrees) Exercise

‘- Set an adjustable bench to about 70°. Sit back with head, upper back, and glutes in contact; feet flat and firm.
– Hold dumbbells at your sides with palms facing forward (supinated). Let arms hang straight; elbows close to the torso.
– Lightly retract and depress the shoulder blades; maintain a neutral spine and level head/neck.
– Start the lift by flexing the elbows. Keep upper arms still; do not let the elbows drift forward.
– Maintain neutral wrists—no bending or “breaking” at the joint.
– Curl until the forearms approach vertical and the upper arm angle remains unchanged; avoid shrugging or rolling the shoulders forward.
– Briefly control the top position without collapsing the wrists or jutting the chin.
– Lower the dumbbells under control, extending the elbows until the arms are straight without hyperextending.
– Keep ribs down and bench contact throughout; avoid arching the back or using leg/hip drive.
– Finish each rep with the elbows back in line under the shoulders, then initiate the next rep from a dead-hang position.

Dumbbell Incline Biceps Curl (70 Degrees) Tips

‘- Keep your head, upper back, and glutes in contact with the 70° bench to minimize momentum and trunk sway.
– Plant your feet flat and firm to help maintain full-body stability against the bench.
– Let your arms hang straight with palms facing forward and elbows close to your torso before starting each rep.
– Lightly retract and depress your shoulder blades and maintain a neutral spine and level head/neck throughout the set.
– Initiate each rep by flexing only at the elbows, keeping the upper arms still and not letting the elbows drift forward.
– Maintain neutral wrists the entire time—avoid bending or “breaking” at the wrist joint as you curl.
– Curl until your forearms approach vertical while keeping the upper arm angle unchanged and avoiding shoulder shrugging or rolling forward.
– Briefly stabilize the top position without collapsing the wrists or jutting the chin before lowering.
– Lower the dumbbells under control, extending the elbows until the arms are straight but not hyperextended.
– Keep your ribs down and avoid arching your back or using leg/hip drive so the tension stays on the elbow flexors.

Dumbbell Incline Biceps Curl (70 Degrees) Beginner Introduction

The dumbbell incline biceps curl (70 degrees) is a seated free‑weight curl that targets the biceps while the lifter leans against a high‑angled bench. With the upper arms positioned slightly behind the body, the front of the upper arm experiences a gentle stretch compared with standing curls. The main work is handled by the biceps, with support from other muscles in the upper arm and forearms that help bend the elbow and steady the weights.

Because the bench supports the torso and head, the movement highlights strict arm action rather than swinging through the hips or lower back. Muscles around the shoulders and upper back hold the shoulder joint steady, while the forearms contribute to maintaining a straight wrist as the weights travel up and down. This setup encourages smooth, controlled lifting and lowering through a comfortable distance, giving clear feedback on curling technique and helping maintain consistent tension on the arms from the bottom position to the top of each repetition.