Upper Arms Exercise · Dumbbell

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Dumbbell Incline Biceps Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Curling from an incline bench puts the shoulder in slight extension behind the body, which stretches the biceps' long head more than a standing curl does. That extra stretch at the bottom is the whole reason to choose this variation — it makes the first few inches of the rep noticeably harder than a standing curl. It's a good addition for lifters chasing biceps peak rather than just overall arm size.

How to Do the Dumbbell Incline Biceps Curl

1. Sit on an incline bench holding a dumbbell in each hand, palms facing forward, arms fully extended.
2. With your upper arms held still, exhale and curl the dumbbells as your biceps contract.
3. Keep raising them until your biceps are fully squeezed and the dumbbells reach shoulder height.
4. Pause briefly in the contracted position, squeezing your biceps.
5. Inhale and slowly lower the dumbbells back to the starting position.
6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the biceps.

Muscles Worked

The Dumbbell Incline Biceps Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Incline Biceps Curl work?

The Dumbbell Incline Biceps Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Incline Biceps Curl?

The Dumbbell Incline Biceps Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Incline Biceps Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.