Eccentryx / Exercise Atlas / arms
Incline dumbbell curl
Bench at 45–60°, arms hang behind torso, curl without shoulder movement.
Muscles
- Primary
- biceps
- Supporting
- None listed
Mechanics
- Pattern
- elbow flexion
- Equipment
- dumbbell, bench
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Long head of biceps stretches at the bottom — tension starts immediately.
- Progression
- Add load when the long-head stretch is felt on every rep without shoulder movement.
- Regression
- Standing DB curl if the bench angle creates shoulder discomfort.
Watch for
- Bench too upright — removes the long-head stretch
- Swinging shoulders to initiate the rep
- Cutting the eccentric — tension lives in the slow lower
Substitutions
- Barbell curl
- Cable curl
- Preacher curl machine