Dumbbell Incline Bicep Curl
Auto DetectedAn isolation curl on an incline bench that stretches and targets the biceps long head for hypertrophy and strength; uses dumbbells for controlled elbow flexion.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head
Forearms
5/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a 45-60 degree incline bench with back supported, feet flat on floor. Hold dumbbells with supinated grip, arms fully extended hanging at sides.
- Keep upper arms stationary against bench.
- Exhale and curl dumbbells toward shoulders, rotating palms up.
- Squeeze biceps at top.
- Inhale and slowly lower dumbbells to full extension.
- Maintain control throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Elbows fixed to sides.
- Squeeze at peak.
- Control the descent.
- Palms face up.
Breathing
Inhale during eccentric lowering; exhale during concentric curl while bracing core.
Tempo
3-1-1
Range of Motion
From full elbow extension at bottom to near full flexion at top, with dumbbells beside shoulders without touching.
Safety
Safety Notes
- Use weight allowing full control.
- Avoid if elbow or shoulder pain present.
- Keep wrists neutral.
- Consult physician for pre-existing conditions.
Spotting
Not typically needed; self-spot with lighter weights or use safety pins if heavy.
Common Mistakes
- Swinging weights with momentum.
- Flaring elbows outward.
- Incomplete stretch at bottom.
- Arching back off bench.
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Elbow extension full range
Build Up First
- Master basic standing dumbbell curl form
- Proper grip strength
Also known as
Incline Dumbbell Curl, Incline Bicep Curl, Seated Incline Curl
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