Home / Bicep workouts / Incline Dumbbell Curl: How to do, Benefits, Forms, Video

Incline Dumbbell Curl: How to do, Benefits, Forms, Video

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.

Incline Dumbbell Curl Quick Information

Other Names Incline dumbbell curls, incline db curls, seated incline dumbbell curl, incline dumbbell bicep curl
Exercise Type Strength
Skill Level Beginner
Equipment Needed Dumbbell
Muscles Worked Primary: Biceps Secondary: None
Mechanics Isolation
Force Pull
Alternative Exercises Incline inner bicep curl

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 Dumbbell Curl

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 Alternating Dumbbell Curl

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.

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