Overhead Curl (Dumbbell)

Curl from a stretch for a wicked peak.

BicepsDumbbell

How to do it

Lie back on an incline bench with a dumbbell in each hand, arms hanging down behind you.
Keeping your upper arms still, curl the dumbbells up toward your shoulders.
Squeeze the biceps at the top.
Lower slowly back into the stretch behind you.

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Let the arms hang fully back to load the long head, keep your upper arms fixed.

The Overhead Curl (Dumbbell) isolates the Biceps — no passengers. That makes it a clean tool for adding targeted biceps volume without extra fatigue.

What muscles does the Overhead Curl (Dumbbell) work?

The Overhead Curl (Dumbbell) primarily works the Biceps.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

How many sets and reps of Overhead Curl (Dumbbell)?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.