Incline Dumbbell Curl

Exercise / Biceps

Incline Dumbbell Curl overview

The Incline Dumbbell Curl is an isolation exercise targeting the biceps. This variation involves performing bicep curls on an inclined bench, emphasizing the contraction of the biceps and promoting a full range of motion. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Incline Dumbbell Curl in your arm training routine.

The Incline Dumbbell Curl primarily targets the biceps.

Incline Dumbbell Curl how to perform

  • Step 1: Set an incline bench to a comfortable angle (typically between 30 and 45 degrees).
  • Step 2: Sit on the incline bench with a dumbbell in each hand, arms fully extended toward the floor.
  • Step 3: Inhale and curl the dumbbells toward your shoulders, emphasizing the contraction of the biceps.
  • Step 4: Keep your upper arms stationary and elbows close to your torso throughout the movement.
  • Step 5: Exhale and lower the dumbbells back to the starting position, fully extending your arms.


Perform each repetition with controlled movements, focusing on the 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

  • Maintain a stable position on the incline bench throughout the exercise.
  • 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. Seated Incline Dumbbell Curl: Perform the exercise while seated on the incline bench.
  2. Alternating Incline Dumbbell Curl: Curl one arm at a time to focus on each bicep individually.
  3. Hammer Curl on Incline Bench: Rotate your palms to a neutral grip (hammer grip) for a different bicep activation.
  4. Incline Barbell Curl: Use a barbell instead of dumbbells for a variation in grip and muscle engagement.