Dumbbell Incline Curl (version 2)

Dumbbell Incline Curl (version 2)

The Dumbbell Incline Curl (version 2) is a highly effective exercise that targets the biceps and helps to build strength and definition in the upper arms. This exercise is a variation of the traditional dumbbell incline curl, which specifically targets the long head of the biceps muscle. To perform the Dumbbell Incline Curl (version 2), you will need an adjustable incline bench and a set of dumbbells. Begin by adjusting the bench to a 45-degree angle and sitting with your back against the bench. Hold a dumbbell in each hand with your palms facing up, and let your arms hang down at your sides. Next, keeping your upper arms stationary, exhale and slowly curl the dumbbells up towards your shoulders while contracting your biceps. Be sure to maintain control throughout the movement and avoid swinging the weights up using momentum. Hold the contracted position for a brief pause, squeezing your biceps, before slowly lowering the dumbbells back to the starting position. It is important to choose an appropriate weight that allows you to perform the exercise with proper form and without straining your muscles. Aim for 2-3 sets of 8-12 repetitions, gradually increasing the weight as you become stronger. Incorporating the Dumbbell Incline Curl (version 2) into your upper body workout routine can help add variety and target different muscle fibers in your biceps. Remember to focus on proper form, breathe correctly throughout the exercise, and listen to your body to prevent any injuries.


  • Start by sitting on an incline bench with a dumbbell in each hand.
  • Hold the dumbbells with palms facing forward and arms fully extended.
  • Keep your back flat against the bench and your feet firmly on the floor.
  • To begin the exercise, exhale and curl the dumbbells upwards, keeping your upper arms stationary.
  • Continue curling until the dumbbells are at shoulder level and your biceps are fully contracted.
  • Hold the position for a brief pause, squeezing your biceps.
  • Inhale and slowly lower the dumbbells back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Start with a weight that allows you to perform the exercise with correct technique.
  • Engage your core muscles to stabilize your body during the movement.
  • Control the descent of the dumbbells to maximize muscle activation.
  • Gradually increase the weight as you get stronger and more comfortable with the exercise.
  • Incorporate a pause at the top of the movement to increase muscle contraction.
  • Ensure your shoulders are relaxed and not hunched up during the exercise.
  • Avoid using momentum or swinging your body to lift the weights.
  • Maintain a steady breathing pattern throughout the exercise.
  • Listen to your body and rest if you experience any pain or discomfort.


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