How to do an Incline Dumbbell Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Incline Bench
Workouts with Incline Dumbbell Curl
Target muscles worked
Instructions for Proper Form
Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.
- Lie your back onto a bench while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
- The bench should be at 45-60 degrees and in contact with your head, shoulders, and butt.
- Grab ahold of dumbbells and extend your arms so that they are vertical with the ground and your palms are facing in.
- Begin to flex your elbows to raise the dumbbells allowing your elbows to raise slightly next to your torso.
- Slowly rotate your palms so that when the dumbbells have reached shoulder height they are facing your shoulders.
- Lower the dumbbells back to the starting position.
Common Form Mistakes
Limit Range of Motion at the Top
There should always be tension on your biceps. It’s very common to lose tension at the top of the movement when the resistance is directly over your elbow. Limit your range of motion so your biceps stay engaged for the entire exercise.
Weight & 1 Rep Max Calculator
Average Incline Dumbbell Curl standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Incline Dumbbell Curl
1. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 3,236 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
2. Hammer Curls
99.2 mSCORESWAPPED 2,743 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Cable Bicep Curl
94.9 mSCORESWAPPED 1,813 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
4. Seated Dumbbell Curl
98 mSCORESWAPPED 1,751 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
5. Cross Body Hammer Curls
95.4 mSCORESWAPPED 1,660 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
6. Incline Hammer Curl
85.1 mSCORESWAPPED 1,592 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By supporting your torso with the incline bench, you also prevent yourself from swaying in order to assist in moving the weights. Like other hammer curl variation, the position of your wrists helps to emphasize the long head of the biceps.
7. Machine Bicep Curl
93.1 mSCORESWAPPED 1,543 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
8. Behind the Back Cable Bicep Curl
71.4 mSCORESWAPPED 1,434 TIMESAn isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.
9. Concentration Curl
91.3 mSCORESWAPPED 1,301 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
10. EZ-Bar Curl
98.1 mSCORESWAPPED 1,294 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.