Dumbbell Incline Biceps Curl

Dumbbell Incline Biceps Curl

The Dumbbell Incline Biceps Curl is an excellent exercise that targets the biceps muscles, specifically the long head, helping to build strong and defined arms. This exercise is typically performed using an incline bench, providing a greater range of motion and increased muscle activation compared to traditional biceps curl variations. By inclining the bench, you are placing your upper body at an angle, which distributes the resistance more evenly across the biceps. This allows for a greater stretch in the muscle during the eccentric (lowering) phase of the exercise, followed by a powerful contraction during the concentric (lifting) phase. Ultimately, this results in improved strength and size gains in the biceps. Adding dumbbells to the exercise increases the challenge as each arm has to work independently, promoting better muscle balance and coordination. This exercise also engages the forearm muscles as stabilizers, aiding in grip strength development. To get the most out of the Dumbbell Incline Biceps Curl, it's essential to maintain proper form and technique throughout. It is important to avoid swinging or using momentum to lift the weights. Instead, focus on controlled and deliberate movements, ensuring that the biceps are doing the majority of the work. Incorporating the Dumbbell Incline Biceps Curl into your workout routine can help you develop stronger and more defined biceps. Remember to start with a weight that challenges you but allows for proper form, gradually increasing the weight as you become more comfortable and proficient with the exercise. As always, consult with a fitness professional to ensure this exercise is suitable for your specific needs and goals.


  • Sit on an incline bench with a dumbbell in each hand, palms facing forward.
  • Keep your back straight against the bench and let your arms hang down by your sides.
  • Keeping your upper arms stationary, slowly curl the dumbbells up towards your shoulders.
  • As you curl, rotate your palms to face your shoulders.
  • Squeeze your biceps at the top of the curl and hold for a brief pause.
  • Slowly lower the dumbbells back down to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the entire exercise.
  • Start with a weight that allows you to perform the exercise with good form and gradually increase the resistance as you get stronger.
  • Engage your biceps by fully contracting them at the top of each repetition and controlling the weight on the way down.
  • Keep your back pressed firmly against the incline bench to ensure stability and prevent excessive strain on your lower back.
  • Incorporate variations in grip style, such as using a supine (underhand) grip or a neutral grip, to stimulate different parts of your biceps.
  • To challenge your biceps further, add a slight twist at the top of the movement, rotating your wrists inward as you curl the dumbbells up.
  • Don't rush the exercise; focus on a slow and controlled movement to maximize muscle activation and prevent momentum from taking over.
  • Consider alternating between unilateral (one arm at a time) and bilateral (both arms together) biceps curls to add variety and target different muscle fibers.
  • Incorporate other biceps exercises into your training routine to provide well-rounded development.
  • Remember to breathe properly throughout the exercise, inhaling during the eccentric phase (lowering the weight) and exhaling during the concentric phase (curling the weight up).


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