Incline Curl (Dumbbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Incline Curl (Dumbbell) Exercise Demo

Exercise Profile

Exercise Equipment

Dumbbell

Primary muscles

Biceps

Secondary muscles

Forearms

Exercise Category

Arm Isolation

Incline Curl (Dumbbell) Muscles Worked

Front

Back

MuscleSet

Biceps

83.3%

Forearms

16.7%

Incline Curl (Dumbbell) Overview

The incline dumbbell curl is a powerful isolation movement for the biceps that places the muscle under stretch throughout the entire range of motion. Performed on an incline bench, this variation eliminates momentum and helps lifters focus purely on elbow flexion. The stretch provided by the incline angle emphasizes the long head of the biceps, which is essential for building the peak. It’s a favorite among bodybuilders and arm training enthusiasts for achieving maximum contraction and a satisfying pump. Controlled tempo and a full range of motion are key to maximizing gains and minimizing joint strain.

Why Do The Incline Curl (Dumbbell) ?

Incline Dumbbell Curl is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Incline Curl (Dumbbell)

1. Sit back on an incline bench with a dumbbell in each hand, arms hanging straight down. 2. Curl both dumbbells simultaneously or alternately by bending the elbows. 3. Squeeze the biceps at the top of the movement. 4. Lower the dumbbells slowly to the start position.

Machine Tips

Ensure the bench is set at a 45-60° angle; keep shoulders down and avoid swinging.

How to Progress

Increase reps and weight over time, slow the eccentric phase, or add pauses at the top to increase time under tension.

PROGRAMS WITH Incline Curl (Dumbbell)