Dumbbell Incline Curl

Dumbbell Incline Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Dumbbell Incline Curl is an isolation exercise that primarily targets the biceps brachii, especially the long head, while also involving the brachialis and brachioradialis to a lesser extent. It is a beginner-level exercise that emphasizes a full stretch and contraction of the biceps.

By performing this movement on an incline bench, your arms move behind the plane of your torso, placing the biceps under a greater stretch at the bottom of the movement. This increased range of motion makes the incline curl a highly effective exercise for promoting biceps growth.

This curl variation also reduces the ability to cheat with momentum, encouraging stricter form and better mind-muscle connection. It’s ideal for lifters focused on biceps shape and peak development.

Instructions

  1. Set an incline bench to about a 45–60 degree angle.
  2. Sit back on the bench with a dumbbell in each hand, arms fully extended and hanging at your sides.
  3. Keep your palms facing forward and elbows tucked in.
  4. Curl both dumbbells simultaneously or alternate, contracting your biceps as you lift.
  5. Pause briefly at the top of the movement and squeeze your biceps.
  6. Slowly lower the dumbbells back to the starting position under control.
  7. Repeat for the desired number of repetitions.

Common Mistakes

Using excessive weight

Too much weight can lead to swinging or shoulder involvement, reducing biceps activation.

Lifting elbows during the curl

Raising the elbows shifts tension away from the biceps and reduces isolation.

Not controlling the eccentric

Letting the dumbbells drop quickly misses out on muscle-building tension during the lowering phase.

Poor bench setup

Using too steep or too flat an incline can compromise form and limit the stretch.

Injuries

Dumbbell Incline Curl is a low to medium risk exercise when performed with proper form.

Due to the increased stretch at the bottom of the movement, this exercise can place added tension on the biceps tendon. Avoid overextending the arms or letting the shoulders roll forward.

Using weights that are too heavy can lead to strain in the shoulders or elbows. Start with a manageable load and focus on strict form.

Warming up thoroughly, maintaining shoulder stability against the bench, and controlling the tempo throughout the movement are key to minimizing injury risk.

Frequently Asked Questions

Q: Should I curl both arms at once or alternate?

Either is fine - simultaneous curls save time, while alternating allows more focus per arm.

Q: Can I use a barbell instead of dumbbells?

This specific variation is best with dumbbells, but incline barbell curls can be done with a preacher bench.

Q: What angle should I set the bench at?

An incline between 45 and 60 degrees works best for most people to balance stretch and stability.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.