About this exercise
The dumbbell seated incline curl is a great exercise for targeting the biceps and achieving a greater stretch, which helps enhance muscle growth and definition.
Incline dumbbell curl
Step by step instructions, muscle activation and variants for the Incline dumbbell curl.
EasyBiceps
How to Perform
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, arms fully extended downward.
- Keep your palms facing forward and your elbows close to your torso.
- Curl the dumbbells upward by bending your elbows, bringing the weights towards your shoulders.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat the movement, maintaining control and proper form throughout.
Muscle Activation
Primary
Biceps
About the Incline dumbbell curl
The Incline dumbbell 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.