Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Incline Dumbbell Curl Overview

The incline dumbbell curl is a variation of the dumbbell curl and an exercise used to build bigger biceps.

The biceps is a tricky (and fun) muscle to target and putting yourself in various degrees of incline can help manipulate the range of motion for either a tighter contraction or deeper stretch.

The incline dumbbell curl elongates the negative portion of the dumbbell curl, creating a deeper stretch on the biceps muscle tissue.

Dumbbell curl variations are primarily popular among lifters looking to improve their aesthetics as direct arm work will have limited carry over into maximum strength.

Incline Dumbbell Curl Instructions

  1. Position an incline bench at roughly 55-65 degrees, select the desired weight from the rack, and sit upright with your back flat against the pad.
  2. Using a supinated (palms up) grip, take a deep breath and curl both dumbbells towards your shoulders.
  3. Once the biceps are fully shortened, slowly lower the weights back to the starting position.
  4. Repeat for the desired number of repetitions.

Incline Dumbbell Curl Tips

  1. Don’t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn’t shift forward in the socket as you lower the weight.
  2. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
  3. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
Posted on: Tue, 12/12/2023 - 14:08

In the "Get Swole" workout, there is written "4 Reps, 5 Secs Twist, 4 Reps".

Can you explain what "5 Secs Twist" means?

M&S Team Badge
Posted on: Wed, 12/27/2023 - 20:55

Hey Philip, it means twist the dumbbells in the curled position. Turn the dumbbells in each direction for five seconds.

Posted on: Sun, 06/05/2022 - 12:30

Can I do hammer curl

M&S Team Badge
Posted on: Tue, 06/07/2022 - 20:40

You can. The hammer curl has different benefits than the incline curl. The incline works more on the peak while the hammer curl hits the forearms as well as the brachialis.

Posted on: Thu, 11/08/2018 - 16:11

This exercise just hurt like hell in my front delts and my wrists.. is it really meant to hurt like that ??

Posted on: Sat, 02/09/2019 - 03:08

Nope.. you are doing it wrong..

Ryan Mitchell
Posted on: Sun, 05/03/2015 - 02:39

Are u supposed to twist your hand at the bottom to a neutral position and turn your hands on the way up? Does this make a difference? Also does doing them alternating make any difference?

Ashish B V
Posted on: Thu, 04/03/2014 - 05:22

Good One to try.

travis picometer
Posted on: Wed, 03/05/2014 - 17:21

I believe a wise man once said "a bell that doesn't ring is a dumb bell"

Posted on: Sun, 02/16/2014 - 02:30

Any other excersie instead of incline dumbell....???

Johnny D
Posted on: Sat, 10/05/2013 - 10:52

How many wreaks should I exercice?

Posted on: Sun, 09/01/2013 - 03:36

Narender u need to look in workout section for ur answer

Posted on: Thu, 06/19/2014 - 07:36

please lead us to the right link, i also cannot find it, its either I'm not good at searching or I'm just plainly stupid or noob haha

Posted on: Wed, 08/21/2013 - 09:57

it's all about isolation!!!!

Posted on: Tue, 08/13/2013 - 17:41

Is It ok to do this same stuff for 10 wreaks straight?

Posted on: Sun, 03/10/2024 - 12:42

thank you i am 94 and looking better all the time

Posted on: Wed, 04/17/2013 - 18:50

Narender if you really want to maximize your workout for any muscle you shouldnt even use the same exercice order , keep changing the order, otherwise your body will just get used to the same routines over and over , also its important to take out 1 exercise once in a while and change introduce a new one .. and then just keep using the same principle ;)

some guy
Posted on: Mon, 04/08/2013 - 12:09


Narender Kumar
Posted on: Sat, 03/24/2012 - 05:05

Its great to have such nice website, all instruction and videos are really good. but the only thing that i think that there should be a sequence of exercise as well i.e for biceps which exercise should start with and which to end with.

Posted on: Thu, 04/26/2012 - 05:32

Guess you didn't see the workouts section.

Posted on: Thu, 06/19/2014 - 07:37

lead us to the right link pls :)

Posted on: Thu, 10/09/2014 - 21:43