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Exercises/Incline Dumbbell Curl
BicepsIntermediate

Incline Dumbbell Curl

A dumbbell curl performed lying back on an incline bench so the arms hang behind the torso. Trains the biceps from a lengthened, stretched position.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
  • Brachioradialis
Sets
3
Reps
8–12
Rest
60–90s

How to perform

Incline Dumbbell Curl movement

Main muscles working (thicker lines)

Starting position

Sit back on a bench set at about 45-60 degrees, dumbbells hanging straight down from the shoulders, palms forward.

  1. 1

    Keep the upper arms still and hanging vertically.

  2. 2

    Curl the dumbbells toward the shoulders.

  3. 3

    Squeeze at the top.

  4. 4

    Lower slowly until the arms are fully straight.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Let the arms hang

  • Keep the head and back on the bench

  • Full stretch each rep

Common mistakes

  • Bringing the elbows forward

  • Lifting the shoulders off the bench

  • Going too heavy for the stretched position

Safety notes

  • Use lighter weights than standing curls; the stretched position loads the front of the shoulder and elbow.

Details

Body parts
Arms · Upper Body
Equipment
Dumbbell · Bench
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Dumbbell Bicep CurlBeginner→
  • Incline Hammer CurlBeginner→
  • Incline Inner Biceps CurlIntermediate→
  • Supine Dumbbell CurlIntermediate→

Similar Exercises

  • Bayesian Cable CurlIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.