Menu
Sign out

Decline dumbell curl

An isolation exercise performed on a decline bench that targets the biceps brachii through controlled elbow flexion, providing increased range of motion and muscle activation.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on a decline bench with your head lower than your hips, holding dumbbells with arms extended. Curl the dumbbells toward your shoulders by bending your elbows, then slowly return to the starting position.

Starting Position

Lie on decline bench with head lower than hips, holding dumbbells with arms extended.

Finishing Position

Arms curled with elbows bent and dumbbells near shoulders, maintaining proper form throughout the movement.

Form Cues

Keep arms steady, curl with control, feel the contraction, maintain proper form

Common Mistakes

Swinging arms, using momentum, incomplete range of motion, poor grip

Progression Tips

Increase dumbbell weight, add tempo changes, try different grips, or perform more reps.

Regression Tips

Use lighter dumbbells, focus on form, reduce range of motion, or use resistance bands.

Safety Notes

Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, wrists, or shoulders. Keep your core engaged throughout the movement.