How To Do Incline Dumbbell Curl

Incline Dumbbell Curl Exercise

Incline dumbbell curl is a fantastic isolation exercise for the biceps that specifically targets the long head.

This is a great exercise for those that want to increase the peak/height of their biceps and who also want to gain great transfer-over strength to their barbell curls.

Incline Dumbbell Curl How To

  • Locate an adjustable bench and set it at a 45 degree incline.
  • Sit down on the bench with a dumbbell in each hand hanging behind the body.
  • Ensure that the upper arm is close to the body and that the elbows are locked in position perpendicular to the floor.
  • Curl the weight up (Note that this can be done one arm at a time or both arms simultaneously).
  • Squeeze the biceps at the top for peak contraction and then lower the weight slowly, flexing the triceps at the bottom for one full repetition.

Form and Technique

Keep your head back on the bench at all times and ensure the elbows are close to the body and pointing down.

The lower the angle, the greater the biceps will stretch making the exercise more difficult/effective.

Variations:   Incline Hammer Curls, Dumbbell Spider Curls

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Incline Dumbbell Curl