Upper Arms Exercise · Dumbbell

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Dumbbell Incline Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Curling on an incline bench pins the shoulder behind the torso, stretching the biceps' long head at the bottom of the rep more than a standing curl allows. That stretched starting position is what makes the first portion of the rep the hardest, rather than the top like most curls. It's a strong choice for building the peak of the biceps rather than just overall arm thickness.

How to Do the Dumbbell Incline Curl

1. Set an incline bench to a 45-degree angle and sit on it holding a dumbbell in each hand, palms facing forward.
2. Rest your upper arms against the bench, letting your elbows hang down with your arms fully extended.
3. With your upper arms held still, exhale and curl the dumbbells as your biceps contract.
4. Keep raising the dumbbells until your biceps are fully squeezed and they reach shoulder height.
5. Pause briefly in the contracted position, squeezing your biceps.
6. Inhale and slowly lower the dumbbells back to the starting position.
7. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Muscles Worked

The Dumbbell Incline 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 Curl work?

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

What equipment do I need for the Dumbbell Incline Curl?

The Dumbbell Incline Curl is done with a dumbbell.

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

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