How to do the Dumbbell Incline Curl
Dumbbell Incline Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Incline Curl demonstration · © GymiaFit
Dumbbell Incline Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Incline Curl step by step
- 1Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing forward.
- 2Rest your upper arms on the incline bench and let your elbows hang down, fully extending your arms.
- 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 4Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly begin to lower the dumbbells back to the starting position.
- 7Repeat for the desired number of repetitions.
Dumbbell Incline Curl — questions
What muscles does the Dumbbell Incline Curl work?
The Dumbbell Incline Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Incline Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Incline Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Incline Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Incline Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.