Incline Dumbbell Curl
The incline dumbbell curl is a curl done lying back on an incline bench with your arms hanging behind your body, which trains your biceps from a long stretch.
BicepsDumbbellIsolationBoth sides
How to do a incline dumbbell curl
- Set a bench to about 45–60° and sit back against it with a dumbbell in each hand.
- Let your arms hang straight down toward the floor, palms facing forward.
- Curl the dumbbells up while keeping your upper arms hanging in the same position.
- Lower slowly until your arms are fully straight.
Tips
- Your upper arms hang straight down for the whole set.
- Use a lighter weight than for a standing curl.
Common mistakes
- Bringing your elbows forward at the top.
- Lifting your head and shoulders off the bench.
Incline Dumbbell Curl muscles worked
Main: Biceps; also: Forearms.
Sets and reps
3 × 10–15
Alternatives
FAQ
What angle should the bench be for incline curls?
About 45–60°; lower angles pull your arms further back and make the stretch bigger.
Why do I need lighter dumbbells for incline curls?
Starting from a full stretch makes the bottom of the curl harder, so most people use less weight than for a standing curl.