Incline Dumbbell Curl tutorial
The incline dumbbell curl is performed on a 45 degree bench, with the arms hanging behind the body to place the biceps long head under greater stretch. It helps build biceps size and peak and adds variety for intermediate lifters.
How to perform
- Set the bench to 45–60 degrees and sit back with the dumbbells.
- Rest your back and head on the bench and let your arms hang straight down.
- Turn your palms to face forward.
- Keeping your upper arms still, curl the dumbbells toward your shoulders.
- Squeeze your biceps briefly at the top.
- Lower slowly until your arms are fully straight and stretched.
Breathing: Exhale as you curl and inhale as you lower.
Key tips
- Keep your shoulders pinned to the bench.
- Use lighter weights than for standing curls.
- You can curl both arms together or alternate.
Common mistakes
- Bringing the elbows forward and turning it into a front raise.
- Lifting the head and shoulders off the bench.
- Dropping the dumbbells quickly and straining the front shoulder.
Safety: People with front-shoulder issues should use a more upright bench angle or standing dumbbell curls.
BicepsPrimary muscle
DumbbellEquipment
IntermediateLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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