Dumbbell Incline Biceps Curl

Dumbbell Incline Biceps Curl

The Dumbbell Incline Biceps Curl is an effective exercise that targets the biceps muscles while also engaging the muscles of the upper arm and shoulders. This exercise is performed using a bench set to an incline position and dumbbells, providing a great way to add variety and challenge to your biceps training routine. By performing the curls on an inclined bench, you can isolate the biceps muscles more effectively than with traditional standing curls. This allows for a greater range of motion and puts the biceps under tension throughout the entire exercise, leading to enhanced muscle activation and growth. The seated position on the incline bench also encourages proper form and reduces the risk of using momentum to lift the weights. This ensures that the biceps muscles are doing the majority of the work, leading to optimal gains. To perform the Dumbbell Incline Biceps Curl, you start by sitting on the bench with your back pressed firmly against the backrest. Hold a dumbbell in each hand with your arms extended, palms facing forward. Keeping your elbows stationary, exhale as you curl the dumbbells up towards your shoulders, contracting your biceps. Pause at the top, squeeze the biceps for a second, then slowly lower the weights back down to the starting position as you inhale. To make the exercise more challenging, you can increase the weight of the dumbbells gradually. Remember to choose a weight that allows you to perform each repetition with proper form and control. Aim for 2-3 sets of 10-15 repetitions, resting for about 60 seconds between sets to promote muscle recovery. Incorporating the Dumbbell Incline Biceps Curl into your workout routine will help you develop stronger, more defined biceps while also improving overall arm strength. As with any exercise, it is essential to understand proper form and technique to prevent injuries and maximize the benefits.


  • Start by setting an adjustable bench to a 30-45 degree angle.
  • Sit on the bench with a dumbbell in each hand, palms facing forward.
  • Slowly lower the dumbbells to your sides, while keeping your upper arms stationary.
  • Exhale and slowly curl the dumbbells up towards your shoulders, contracting your biceps.
  • Pause for a second at the top of the movement, squeezing your biceps.
  • Inhale and lower the dumbbells back down to the starting position, in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to isolate the biceps during the exercise.
  • Start with a weight that challenges you but allows you to maintain good form.
  • Squeeze the biceps at the top of the movement for maximum contraction.
  • Incorporate both slow and controlled repetitions as well as more explosive movements to target different muscle fibers.
  • Vary your grip width to target different areas of the biceps.
  • Incorporate a variety of rep ranges, including high reps for muscular endurance and lower reps for strength gains.
  • Ensure that your back is fully supported on the incline bench throughout the exercise.
  • Engage your core and maintain a neutral spine throughout the movement.
  • Breathe properly and exhale as you curl the dumbbells up.
  • Combine the dumbbell incline biceps curl with other biceps exercises for a well-rounded arm workout.


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