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Incline Dumbbell Curl

A beginner strength exercise for the biceps, done with a dumbbell.

Incline Dumbbell Curl: starting positionIncline Dumbbell Curl: finishing position
Main muscles
Biceps
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Incline Dumbbell Curl

  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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Dumbbell Curl

Questions

What muscles does the Incline Dumbbell Curl work?

Mainly the biceps.

Is the Incline Dumbbell Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Incline Dumbbell Curl?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.

How many sets and reps of the Incline Dumbbell Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).