Seated Incline Curl
Complete guide to Seated Incline Curl. Learn proper form, technique, and execution. Targets Biceps — Long Head, Brachialis. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Seated Incline Curl
Grab a pair of dumbbells and sit back on an incline bench set to roughly 60 degrees.
Let your arms hang straight down at your sides with your palms facing forward.
Retract your shoulder blades, engage your abs, and take a breath.
Curl both dumbbells up toward your shoulders, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |