Incline Dumbbell Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit on an incline bench, let your arms hang straight down with the dumbbells, and turn your palms forward.
• Keep your elbows pinned back and your shoulders firmly against the pad throughout the set.
• Curl the weights upward by moving only your forearms while keeping your wrists locked and stable.
• Squeeze your biceps at the peak of the movement, then lower the dumbbells slowly back to full extension.

Common mistakes

• Swinging the elbows forward during the curl, which shifts the tension from the biceps to the anterior deltoids.
• Using momentum by rocking the upper body or lifting the head and upper back off the bench.
• Failing to fully extend the arms at the bottom, which cuts the range of motion short.

Frequently asked questions

Why is the incline dumbbell curl highly effective for biceps growth?

The inclined position places the long head of the biceps into a state of passive insufficiency and maximum stretch, enhancing recruitment.

What angle should the bench be set to for incline curls?

A bench angle between 45 and 60 degrees is ideal to maximize the stretch on the biceps without causing shoulder discomfort.

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