Incline Dumbbell Curl
beginner Isolation
Primary Biceps
Secondary
Forearms
Equipment
dumbbells incline bench
Table of Contents
Set a bench to a 45-60 degree incline and sit back with a dumbbell in each hand, arms hanging straight down. Curl both dumbbells up toward your shoulders while keeping your upper arms stationary and against the bench. Lower with control to full arm extension, letting the weight stretch your biceps at the bottom.
Pro Tips
- The incline position puts your arms behind your torso, stretching the long head of the biceps
- Do not swing your elbows forward to help the weight up — the bench angle is the challenge
- Use lighter weight than you think; the stretched position makes this significantly harder
Variations & alternatives
Useful tools
Track Incline Dumbbell Curl in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
