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Home > Bicep Exercises > Incline Dumbbell Curl

Incline Dumbbell Curl

Incline Dumbbell Curls are an extremely effective bicep exercise for building strength in the arms. Be warned though.. It's an intense and tough exercise to perform making the biceps ache and burn like mad during a set!



disclaimer advice

DUMBBELL INCLINE CURL
Exercise Type Primary Movers Secondary Movers
Isolation /
Free Weights 		Biceps Lower Biceps
Exercise Description:

1). Start by setting the bench to an incline of 40-60 degrees. Holding a dumbbell in both hands, sit down with your back firmly pressed into the bench and your arms hanging down either side, palms facing forward.

2). Curl one dumbbell up towards your shoulder using only your forearm and keep your elbow tucked close to your side throughout.

3). Slowly and with control lower back to the start position. Curl the other arm using the same method and repeat, alternating arms.
Video:
Exercise Tips:

  • If it's uncomfortable on your wrists to keep your palms facing forward, try starting with your palms facing each other and then rotate them outwards as you curl. This is also a much easier method if you're lifting heavier weights.


    • Exercise Variations:

  • This exercise can be done by curling the dumbbells through alternating the arms or by curling them both at the same time. There's not a huge difference in terms of effectiveness however as the weights get heavier you may find that simultaneous curling could prove damaging to your technique as it has a greater potential to put you off balance. Alternate curling allows you to properly focus on each arm getting the most out of this exercise and is the preferred method of the incline dumbbell curl.


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