Incline Dumbbell Curl
A biceps isolation exercise performed on an incline bench, which stretches the biceps at the bottom of each rep more than a standing curl.
How to do it
- 1Sit back on an incline bench holding a dumbbell in each hand, arms hanging straight down.
- 2Keeping your upper arms still, curl the dumbbells up toward your shoulders.
- 3Squeeze your biceps briefly at the top.
- 4Lower back down under control, allowing a full stretch at the bottom.
Common mistakes
- Letting the shoulders roll forward to help lift the weight instead of keeping them pinned to the bench.
- Using a bench angle so steep that the shoulder joint is put under unnecessary strain.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Incline Dumbbell Curl safe for beginners?
The Incline Dumbbell Curl is tagged intermediate, meaning it generally works best once you already have some pull training experience. If you're new to training, building a base with the Dumbbell Bicep Curl first is a reasonable place to start.
See the Dumbbell Bicep CurlWhat muscles does the Incline Dumbbell Curl work?
The primary mover is your biceps. As a pull movement, it also involves your forearms and shoulders.
What can I substitute if I don't have dumbbells or bench for the Incline Dumbbell Curl?
The Barbell Bicep Curl targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells or bench available.
See the Barbell Bicep CurlRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.