About this exercise
The incline dumbbell curl is performed seated on an incline bench so your arms hang back, placing a deep stretch on the biceps for greater activation and growth.
Dumbbell incline curl
Step by step instructions, muscle activation and variants for the Dumbbell incline curl.
EasyBiceps
How to Perform
- Sit back on an incline bench with a dumbbell in each hand and your arms hanging straight down
- Keep your back against the bench and your elbows still
- Curl one dumbbell up toward your shoulder while squeezing your biceps
- Slowly lower the dumbbell back to the fully stretched position
- Repeat with the other arm, alternating sides each rep
- Continue with control, keeping your upper arms stationary
Muscle Activation
Primary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell incline curl
The Dumbbell incline curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.