incline dumbbell curl

The incline dumbbell curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 rep per arm or more, as part of upper-body or arm-focused training.

INCLINE DUMBBELL CURL BENEFITS:
  1. Greater time under tension than double curls
  2. Adds size and definition to the biceps
  3. Positioning on the incline bench helps isolate the biceps and enforce strict form
  4. Great burnout movement on arm day

Video Source: ScottHermanFitness

  • Type: Strength
  • Main Muscle Worked: Biceps
  • Equipment: Dumbbells
  • Level: Beginner
STEP BY STEP GUIDE:
  1. Position an incline bench at roughly 55-65 degrees, select the desired weight from the rack, and sit upright with your back flat against the pad.
  2. Using a supinated (palms up) grip, take a deep breath and curl both dumbbells towards your shoulders.
  3. Once the biceps are fully shortened, slowly lower the weights back to the starting position.

REPEAT FOR DESIRED REPS

How to do Incline Dumbbell Curl