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Dumbbell Incline Curl 7s · no sound

Dumbbell Incline Curl

A seated curl on an incline bench that stretches the biceps long-head before each rep — the cleanest peak-builder.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set a bench to about a 60 degree incline and sit back with a dumbbell hanging from each hand.
  2. Let the arms fully extend straight down, palms facing forward, and pull the shoulder blades back into the bench.
  3. Keep the elbows pinned at your sides and resist letting them swing forward as you start the rep.
  4. Curl both dumbbells up by bending at the elbow only, squeezing the biceps as the weights rise.
  5. Stop the curl just shy of the elbows traveling forward, then squeeze hard for a brief pause at the top.
  6. Lower the dumbbells under control over 2 to 3 seconds back to the fully stretched bottom position.

Common mistakes

  • Letting the elbows drift forward at the top, which removes the long-head stretch the lift is designed for.
  • Rolling the shoulders forward off the bench, swapping biceps work for front-shoulder strain.
  • Rushing the lower portion and skipping the stretched bottom where most of the growth comes from.
  • Going too heavy, which forces a swinging cheat curl and loses the strict isolation.

Muscles worked

Primary
Biceps

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Plans that include the Dumbbell Incline Curl

Arms & Shoulders Focus
Arms & Shoulders Focus
Days a week
3× a week
Session
~40 min
Level
Intermediate
Equipment
Gym
 Push Pull Legs Six Day
Push Pull Legs Six Day
Days a week
6× a week
Session
~65 min
Level
Advanced
Equipment
Gym

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell

Good to know

What muscles does the Dumbbell Incline Curl work?
Mainly the biceps.
What equipment do you need for the Dumbbell Incline Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Dumbbell Incline Curl good for beginners?
GymVim rates it beginner.

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