Dumbbell Incline Bicep Curl
Auto DetectedThis isolation movement uses an incline bench and dumbbells to maximize the stretch and contraction of the biceps, primarily targeting the long head for peak hypertrophy and strength.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for higher rep sets.
How to Perform
Set an adjustable bench to a 45–60 degree incline. Sit back, holding a dumbbell in each hand with palms facing forward (supinated grip). Let your arms hang straight down, fully extended.
- Initiate the movement by curling the dumbbells towards your shoulders, flexing your biceps.
- Squeeze the biceps strongly at the peak contraction near the shoulders.
- Slowly lower the dumbbells back down, resisting the weight throughout the eccentric phase.
- Achieve a full stretch at the bottom before beginning the next repetition.
Coaching Tips
Form Cues
- Full stretch at bottom.
- Keep elbows fixed.
- Curl toward shoulders.
- Squeeze the biceps hard.
Breathing
Inhale as you lower the weights into the stretch; exhale forcefully as you curl the weights up. Maintain core brace.
Tempo
3-0-1
Range of Motion
Start with arms fully extended and finish when the forearm is vertical or just before the elbow joint loses tension.
Safety
Safety Notes
- Avoid hyperextending the elbows at the bottom of the movement.
- Use a controlled weight due to the intense stretch placed on the biceps tendon.
Spotting
Not recommended for isolation movements; use a manageable weight or drop the weight if necessary.
Common Mistakes
- Swinging the weights using momentum.
- Raising the elbows forward off the bench.
- Rushing the eccentric (lowering) phase.
When to Avoid
- Acute elbow tendinitis or severe shoulder joint pain, especially in the fully stretched position.
Flexibility Needed
- Healthy elbow flexion range of motion.
Also known as
Dumbbell Incline Curl, Incline Dumbbell Curl, Seated Incline Dumbbell Curl, Incline Bicep Curl
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