Incline dumbbell curl is an isolation workout that works the long head of your biceps, stretches it and helps it in contracting with more force during the exercise. If getting bigger and stronger arms is your goal then you need to work incline dumbbell curls into your workout routine.
Do them either at the start of your training session or after major biceps building workouts such as barbell curls. For a balanced development of your biceps, make sure that you do the preacher curls that target the short head of your biceps.
Incline Dumbbell Curl Benefits
Studies have shown that this form of dumbbell curl activates your biceps more than other arm exercises. As compared to preacher curls and hammer curls, the incline curls offer a greater range of movements and give your inner biceps a stronger stretch.
Video: How to do Seated Incline Dumbbell Bicep Curls
Incline Dumbbell Biceps Curl Instructions
Setting the incline bench at an angle of 30-45 degrees, sit back on it and hold a pair of dumbbells at arm’s length. Make sure you are using an underhand grip, with your palms facing up. This is the starting position.
Keeping the elbows fixed and close to the torso, curl the weights up by contracting the biceps. Continue this movement until the dbs are at your shoulder level.
Gradually lower the weights back to the initial position.
Repeat the steps for the desired number of reps.
Incline Alternating Dumbbell Curl Instructions
This is another form of incline dumbbell curl that works your arms separately.
Sit back on an incline bench with the dumbbells held away from your body, the arms being fully extended and the elbows close to your torso. This is your initial position.
Curl the right dumbbell up while contracting your biceps. Continue this movement until the weight is at your shoulder level.
Hold this position for a few seconds and then gradually lower the dumbbell to the original position.
Repeat with the other dumbbell to complete one repetition.
Continue alternating between sides to do the required number of reps.
Incline DB Curl Tips
Make sure the timing of repetition is slow, and the weights are lowered back to the starting position in a controlled manner.
When you curl the dumbbells up, your upper arms should remain stationary.