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Exercise

Incline Dumbbell Curl

Also known as: incline db curl, incline biceps curl

Incline Dumbbell Curl — position 1Incline Dumbbell Curl — position 2

Incline Dumbbell Curl is a isolation exercise for the biceps. Main target: biceps long head. Also works: brachialis and forearm flexors. Equipment: dumbbell.

EquipmentDumbbell
TypeIsolation
MovementPull
CategoryStrength

Muscles worked

Muscles worked in the Incline Dumbbell Curl: primary in bright, secondary in light
Primary
Biceps long head
Secondary
BrachialisForearm flexors

How to do it

  1. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  2. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
  3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.

Used in these programs

4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · GymArm Day at the Gym: Biceps & Triceps

Barbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.

Intermediate · once a week · Gym

Similar exercises

Alternate Incline Dumbbell Curl
Dumbbell
Biceps long head
Flexor Incline Dumbbell Curls
Dumbbell
Biceps long head
Lying Supine Dumbbell Curl
Dumbbell
Biceps long head
Dumbbell Bicep Curl
Dumbbell
Biceps long headBiceps short head
Hammer Curls
Dumbbell
Brachialis
Concentration Curls
Dumbbell
Biceps short head

Alternatives with other equipment

High Cable Curls
Cable
Biceps long head
Drag Curl
Barbell
Biceps long head
Seated Biceps
Bodyweight
Biceps long head
Standing Biceps Stretch
Other
Biceps long head
EZ-Bar Curl
EZ curl bar
Biceps short headBiceps long head
Machine Bicep Curl
Machine
Biceps short head
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