Upper arms
Incline Dumbbell Curl
Seated on an incline bench, your arms hang behind your body and the biceps work in a deep stretch.
Also known as: incline curl, incline bench curl
- Level
- Intermediate
- Equipment
- Dumbbell
- Type
- Isolation
How to do it
- Set the bench to 45-60 degrees and sit back against it.
- Let the dumbbells hang with straight arms, palms forward.
- Curl the dumbbells up without bringing your elbows forward.
- Lower slowly to fully straight arms.
Form cues
- Your elbows keep pointing at the floor.
- Shoulders against the backrest.
- Lighter weight than standing curls.
Common mistakes
- Bringing your elbows forward: you lose the stretch that makes this exercise special.
- Bench too low: it pulls hard on the shoulder. Start at 60 degrees.
- Going heavy: your biceps are weaker in this position.
Sets and reps
3 sets of 8-12 reps with 60-90 seconds of rest.
FAQ
What's special about the incline curl?
Starting with your arm behind your body works the long head of the biceps in a deeper stretch.
What bench angle should I use?
Between 45 and 60 degrees. The lower the bench, the bigger the stretch and the more shoulder demand.
Alternating or together?
Both work; alternating helps you focus on each arm.
What muscles do the incline dumbbell curl work?
They mainly work the biceps, with help from the brachialis.
Train with Nuvana
Add the incline dumbbell curl to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
