Incline Dumbbell Curl.

How to do it.

1. Step 01

   Sit on an incline bench set at 45-60 degrees, holding dumbbells.

2. Step 02

   Let your arms hang straight down, palms facing forward.

3. Step 03

   Curl the dumbbells upwards towards your shoulders.

4. Step 04

   Keep your elbows stationary and tucked close to your sides.

5. Step 05

   Squeeze your biceps at the top of the movement.

6. Step 06

   Slowly lower the dumbbells back to the fully stretched position.

Pro cues.

• Focus on feeling the stretch in the biceps at the bottom.

• Avoid swinging the dumbbells or using momentum.

• Keep your wrists straight and stable throughout.

Questions, answered.

What is the Incline Dumbbell Curl?

Isolation exercise targeting the long head of the biceps, promoting a greater stretch and peak contraction.

What muscles does the Incline Dumbbell Curl work?

The Incline Dumbbell Curl primarily works your biceps (long head). It also recruits your forearms as secondary movers.

What equipment do I need for the Incline Dumbbell Curl?

You need dumbbells and an incline bench to perform the Incline Dumbbell Curl.

How many sets and reps should I do for the Incline Dumbbell Curl?

A typical prescription for the Incline Dumbbell Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Incline Dumbbell Curl good for beginners?

The Incline Dumbbell Curl is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.