Incline Bench Dumbbell Curl

Exercise / Biceps

Incline Bench Dumbbell Curl overview

The Incline Bench Dumbbell Curl is a targeted bicep exercise that involves performing curls on an inclined bench. This variation emphasizes the stretch and contraction of the biceps, contributing to overall arm development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Incline Bench Dumbbell Curl in your arm training routine.

The Incline Bench Dumbbell Curl primarily targets the biceps.

Incline Bench Dumbbell Curl how to perform

  • Step 1: Set up an incline bench at a 45-degree angle.
  • Step 2: Sit on the incline bench with a dumbbell in each hand, arms fully extended, and palms facing forward.
  • Step 3: Allow your arms to hang straight down, maintaining a natural grip on the dumbbells.
  • Step 4: Inhale and curl both dumbbells towards your shoulders simultaneously, keeping your upper arms stationary.
  • Step 5: Hold the contracted position for a brief moment, feeling the peak contraction in your biceps.
  • Step 6: Exhale and slowly lower the dumbbells back to the starting position, fully extending your arms.


Perform each repetition with controlled movements, focusing on the stretch and contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Ensure the incline bench is set at an angle that is comfortable for your shoulders and allows for proper form.
  • Keep your upper arms stationary to isolate the biceps.
  • Control the descent and ascent of the dumbbells to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Single-Arm Incline Bench Dumbbell Curl: Perform the exercise one arm at a time for increased focus and muscle isolation.
  2. Hammer Grip Incline Bench Dumbbell Curl: Hold the dumbbells with a neutral grip (palms facing each other) for a variation in bicep activation.
  3. Cross-Body Incline Bench Dumbbell Curl: Curl the dumbbells across your body to engage different parts of the biceps.
  4. Alternating Incline Bench Dumbbell Curl: Curl one arm at a time for a continuous and focused workout.