Dumbbell Incline Biceps Curl: Are you moving your elbows forward as you lift?
Keep your elbows at your sides as you bend them to lift. Do not move them forward.
How to fix it
- Sit back against an incline bench, holding the dumbbells with your arms hanging straight down.
- Keep your elbows at your sides as you lift.
- Lift the dumbbells slowly and lower them slowly.
The app sets the reps for your next set
For example, if you are a beginner and completed all 11 reps in each set with an 8kg dumbbell in each hand as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreWhich way should your palms face?
Sources differ. Some suggest starting with your palms facing inward and rotating them as you lift. One study used a grip with the palms facing forward from the start. Either way, keep your elbows at your sides as you lift.
See this exercise in detail
More on the same body part
Sources
- Western Illinois University, NSCA Lifting Proficiencies · Biceps Arm Curl
- Oliveira LF et al., Journal of Sports Science and Medicine (2009)
- da Silva Vendruscolo L et al., Sports Health (2025)
- ExRx.net, Dumbbell Incline Curl
- NCSF, Proper Lifting Technique
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- NSCA, Basics of Strength and Conditioning
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.