Incline Dumbbell Curl
The incline dumbbell curl is an upper arm exercise targeting the biceps. The inclined position places the biceps in a stretched position at the bottom, increasing the range of motion and placing greater tension on the long head of the bicep.
How to do it
- Sit on an incline bench set to approximately 60 degrees and hold a dumbbell in each hand.
- Allow your arms to hang straight down behind the plane of your body, fully stretching the biceps.
- Curl the dumbbells upward by contracting your biceps while keeping your upper arms stationary.
- Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back firmly pressed against the bench.
- Let your arms hang straight down behind your torso.
- Keep your upper arms completely still as you curl.
- Squeeze your biceps hard at the top.
- Lower the weights slowly and with control.
Breathing: Exhale as you curl the dumbbells upward, and inhale as you lower them back to the starting position.
Common mistakes
- Swinging the elbows forward because the weight is too heavy, which shifts tension away from the biceps.
- Using momentum from the shoulders to lift the dumbbells, reducing the muscle work.
- Rushing the bottom stretch, which misses the main benefit of the incline position.
Muscles worked
Primary: biceps. Secondary: lower arms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp shoulder discomfort in the stretched bottom position, ease off and reduce the bench angle.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is the bench inclined?
The incline places your arms behind your body, putting a greater stretch on the biceps at the bottom of the movement.
Should my elbows move during the curl?
No, your upper arms should remain stationary by your sides so that the biceps do all the lifting.
How heavy should the dumbbells be?
Start lighter than a standard standing curl, as the stretched position makes this variation noticeably more challenging.