Dumbbell Incline Curl

Dumbbell Incline Curl

The dumbbell incline curl is a fantastic exercise that primarily targets the biceps brachii muscles in your upper arms. It is an excellent choice for those looking to build strength and definition in their arms. This exercise specifically targets the long head of the biceps, helping to create a well-rounded and aesthetically pleasing shape. By performing the dumbbell incline curl on an incline bench, you are able to isolate your biceps and minimize the involvement of other muscles. This can be beneficial for individuals who struggle with engaging their biceps during traditional standing bicep curls. The incline position places the muscles in a fully stretched position at the bottom of the movement, ensuring a greater range of motion and ultimately better results. When performing the dumbbell incline curl, it's essential to maintain proper form throughout the exercise. This means keeping your back flat against the bench, shoulders relaxed, and wrists neutral. Avoid using momentum or swinging the weights, as this can diminish the effectiveness of the exercise and increase the risk of injury. To optimize your results, be sure to choose an appropriate weight that challenges your muscles without compromising form. Aim for a weight that allows you to perform 8-12 repetitions with proper technique. Consider incorporating the dumbbell incline curl into your arm workout routine 2-3 times per week, allowing your muscles to recover adequately between sessions. Remember, consistency is key when it comes to seeing progress. Pair this exercise with a well-rounded training program that includes other compound movements, such as push-ups and rows, to target multiple muscle groups in your upper body. Don't forget to prioritize proper nutrition, ensuring you're fueling your body with the nutrients it needs to support muscle growth and recovery. With dedication and a well-structured program, you'll be well on your way to achieving stronger, more defined biceps with the dumbbell incline curl.


  • Sit on an incline bench with a dumbbell in each hand, palms facing forward.
  • Extend your arms fully, letting them hang down towards the ground.
  • Keep your upper arms stationary, exhale and curl the weights while contracting your biceps.
  • Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a brief pause, and squeeze your biceps.
  • Inhale and slowly begin to lower the dumbbells back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • 1. Start with lighter weights to perfect your form and technique before progressing to heavier weights.
  • 2. Engage your core and maintain good posture throughout the exercise to prevent any back or shoulder strain.
  • 3. Focus on the eccentric (lowering) phase of the movement, controlling the dumbbells as you lower them to fully activate the biceps.
  • 4. Vary your grip width on the dumbbells to target different areas of the biceps muscles.
  • 5. Incorporate a slight pause at the top of the movement to increase time under tension and maximize muscle activation.
  • 6. Avoid swinging or using momentum to lift the dumbbells, keeping the movement controlled and deliberate.
  • 7. Perform the exercise in front of a mirror to monitor and correct your form during each repetition.
  • 8. Gradually increase the weight while maintaining proper form to continue challenging your muscles and promoting progress.
  • 9. Combine the dumbbell incline curl with other bicep exercises for a well-rounded arm workout.
  • 10. Ensure you give yourself enough recovery time between workouts to allow your muscles to repair and grow stronger.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine