SHIFT Fit
Dumbbell incline curl
Dumbbell incline curl: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit back with arms hanging beside bench.
- Curl weights without moving upper arms. Use comfortable shoulder extension. Lower the weights under control until your arms hang beside the bench again.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Use comfortable shoulder extension. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- dumbbells
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | dumbbells, full gym |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 1 set × 8 reps. | dumbbells, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Swinging the trunk; moving the elbows forwards; bending the wrists to finish the curl. Exercise check: Use comfortable shoulder extension.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.