Inclinded Dumbbell Curl


Gym Equipment Needed

Musle Group



Perform the Incline Dumbbell Curl with the following equipment:

  • Dumbbells
  • Incline bench

Starting Position

Sit on the bench with your back pressed against the pad, feet firmly planted on the floor.


To get the most out of the Incline Dumbbell Curl, follow these steps for proper technique:

  1. Adjust the incline bench to approximately a 45-degree angle.
  2. Sit on the bench with your back pressed against the pad, feet firmly planted on the floor.
  3. Hold a dumbbell in each hand, allowing your arms to fully extend toward the floor.
  4. Keep your elbows close to your torso and palms facing forward.
  5. Slowly curl the dumbbells upward while exhaling, contracting your biceps.
  6. Continue the movement until your forearms are perpendicular to the floor.
  7. Hold the contracted position for a brief moment, squeezing your biceps.
  8. Lower the dumbbells back down to the starting position in a controlled manner while inhaling.
  9. Repeat the exercise for the recommended number of repetitions.

The Incline Dumbbell Curl primarily targets the following muscle group:

  • Biceps brachii (Biceps)

Tips on doing this exercise

To maximize the effectiveness of your Incline Dumbbell Curls, keep these tips in mind:

  1. Maintain proper posture throughout the exercise, with your back pressed against the bench and core engaged.
  2. Control the movement and avoid swinging or using momentum to lift the dumbbells.
  3. Focus on the mind-muscle connection, consciously engaging and contracting your biceps throughout the entire range of motion.
  4. Exhale as you curl the dumbbells up and inhale as you lower them down, ensuring consistent breathing.

Common Mistakes

To ensure safe and effective execution of the Incline Dumbbell Curl, be aware of these common mistakes:

  1. Using excessive weight: Start with a weight that allows you to maintain proper form and complete the desired number of repetitions.
  2. Allowing your elbows to flare out: Keep your elbows close to your torso throughout the movement to target the biceps effectively.
  3. Using momentum: Avoid swinging the dumbbells or using your body to lift the weight. Focus on controlled and deliberate movements.
  4. Not fully extending or contracting the biceps: Ensure you complete the full range of motion, fully extending your arms at the bottom and contracting the biceps at the top of the movement.

Recommended Ranges

The recommended training volume for Incline Dumbbell Curls can vary based on your fitness level and goals. Here are some general guidelines:

  • Beginners: Start with 2-3 sets of 8-12 repetitions per arm.
  • Intermediate: Aim for 3-4 sets of 8-15 repetitions per arm.
  • Advanced: Perform 4-5 sets of 10-15 repetitions per arm.

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