In this instructional video, the coach walks demonstrator Jason through the optimal execution of the incline dumbbell curl. He explains how a steeper bench angle increases shoulder‑flexion demand and stresses the biceps tendon, advising caution for those with shoulder issues. The coach emphasizes keeping the wrists extended (bent back) to lengthen the forearm flexors and place greater tension on the biceps, describing it as the most effective variation for beginners. He demonstrates shoulder‑blade packing—pulling the scapulae down—to create constant biceps tension throughout the movement and stresses the importance of a full range of motion, warning against stopping short on the way down. To ensure end‑range activation, he cues a triceps flex at the bottom of the rep before curling up. The coach then introduces a mechanical drop‑set approach: first performing the curl seated and leaning forward (mechanically disadvantaged) to extend the set, followed by a standing position (mechanically advantaged) to allow a few extra reps, even permitting slight swing. Throughout, he provides enthusiastic encouragement and highlights visual cues like vein pop and muscle squeeze. The video ends with a motivational line.
Chapters
The correct way to do an incline dumbbell curl. Jason, if you want to show the folks how to do an incline dumbbell curl, I'm going to talk through the points, the finer points of this exercise, and what you need to pay attention to. Let's first talk about the incline. The further the incline is on an angle, the more strength you're going to need at that end range of shoulder flexion because you're going to put a lot of tension on that tendon. And if you do have shoulder issues, it's a particularly good exercise. However, because that bicep tendon does run through the shoulder, however, you do need to pay pay some attention. You don't want to overextend yourself too early if you haven't developed the strength. So you can see his wrists here, okay? His wrists are like the way most people do it. What I want you to do, Jason, is I want you to be like— think like Spider-Man and like, Shazam, go, go, go, web, go! Keep those wrists bent back. What this does is it extends the forearm flexors and really puts a lot more load and tension in that bicep. So this is the nicest variation. So if you're new to this exercise and you don't have that end range of strength in that bicep tendon, this is where I'll start people as a very gentle incline dumbbell curl. Some other cues, so he's gonna do the wrists and he's already doing it, right? So he's packing and he's pulling his shoulder blades down to really create that tension in through his biceps. So as he curls up, you can see this is a little longer range of motion and you can see he's almost immediately got a pump from this range of motion as well because it is a lot more targeted in the bicep. He can't move in this position, he's pinned back and the only thing that he's moving right now is his biceps, which is perfectly designed of how we want this exercise done. Another mistake that people make— Jason, can you make the mistake where people don't go all the way down? So they kind of stop there and then they come straight back up. That is a mistake. We don't want to see that in your training. And a way around that is if we come down, I want you to flex the tricep, flex the tricep. That way we get to the end range, then come all the way up and we make sure it's end range. You can see these veins really coming out of Jason right now. Flex that tricep, flex that tricep, and squeeze, squeeze, squeeze, squeeze. And that's fail. Let that go. Now Here's the beauty of this, right? So sit forward for me, sit forward for me. If we want to extend the set, we can make a mechanical drop set, do a couple more for me. And you'll see immediately he's able to get a couple more reps. Why? Because that's a mechanically disadvantaged position. Now he's mechanically advantaged, he's still fatigued. Now to show you this even one further, stand up for me, Jason, stand up, do it. He'll get a couple more this way because now he's in a mechanical advantage position and he can also swing a little bit, which is completely fine. Go and squeeze, squeeze. Excellent, excellent, excellent, good. That's my body gonna keep on rollin', gonna keep up the hustle till I see the Lord.
