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Biceps

Decline Dumbbell Curl

The Decline Dumbbell Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 36%, biceps (short head) 26% and brachialis 18%.

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)

How to do it

  1. Set a bench to a slight decline and lie back on it with a dumbbell in each hand, feet secured.
  2. Let your arms hang straight down toward the floor beside the bench, palms facing up toward your head.
  3. Keep the upper arms still, pointing at the floor.
  4. Curl both dumbbells up toward your shoulders.
  5. Lower slowly until the arms hang straight again.

Tips

  • The arms hang behind the torso line, so the biceps start from a long stretch: go light.
  • Keep the shoulders relaxed and pressed into the bench.

Common mistakes

  • Swinging the upper arms forward to shorten the stretch.
  • Dropping into the bottom without control.

Muscles worked by the Decline Dumbbell Curl

  • Biceps (long head) Primary36%
  • Biceps (short head) Primary26%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Decline Dumbbell Curl alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Decline Dumbbell Curl work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Decline Dumbbell Curl good for beginners?

The Decline Dumbbell Curl is rated intermediate. If you are new, learn the EZ Bar Drag Curl first and build up from there.

What is a good alternative to the Decline Dumbbell Curl?

For example the Bayesian Curl, Bayesian Curl (Cuff) and Dumbbell Drag Curl. They train mostly the same muscles, some with different equipment.

How do you make the Decline Dumbbell Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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