Incline Dumbbell Curl

Equipment

Gym Equipment Needed

Muscle Group

Bicep

Setup

Set an incline bench to a moderate angle (about 45–60°). Choose dumbbells you can curl strictly—this position increases the stretch on the biceps, so you’ll likely need lighter weight than standing curls.

Starting Position

Sit back on the bench with your head and upper back supported. Hold the dumbbells at your sides with arms fully extended and palms facing forward (supinated) or slightly turned in—keep it consistent. Let your shoulders stay down and back (don’t let them roll forward). Keep your elbows slightly behind your torso, wrists neutral, and core lightly braced with feet flat on the floor.

Execution

Inhale and brace. Curl the dumbbells upward by bending at the elbows, keeping your upper arms mostly still and slightly back. Lift until you reach a strong biceps contraction near shoulder height. Pause briefly and squeeze. Exhale as you lift or at the top. Lower the dumbbells slowly back to full extension, maintaining tension and controlling the stretch at the bottom. Repeat for the desired reps.

Tips on doing this exercise

Keep your shoulders down and back and elbows slightly behind your body to keep tension on the biceps.

Use a slow lowering phase (2–3 seconds) to load the biceps through the stretch.

Stop 1–2 reps before form changes—strict reps build better arms.

If elbows creep forward, reduce weight and focus on keeping upper arms still.

Progress by adding reps first, then small weight increases while maintaining the same strict range.

‍

Common Mistakes

Letting elbows drift forward (reduces the stretched biceps position)

Swinging or using momentum (shouldn’t be possible—if it happens, the weight is too heavy)

Rolling shoulders forward or shrugging during the curl

Bending wrists back or letting the dumbbells pull the wrist out of alignment

Cutting range short or dropping too fast into the bottom stretch

Using too much weight and losing strict elbow control

‍

Recommended Ranges

Hypertrophy focus: 3–4 sets of 8–12 reps

Accessory/pump: 2–4 sets of 12–15 reps (lighter, strict)

Strength-endurance: 3–4 sets of 6–10 reps (moderate, clean reps)
Rest 60–90 seconds between sets.

‍