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Biceps · Dumbbell

Incline Dumbbell Curl

An isolation movement that trains your biceps, done with a dumbbell. Your forearms help out.

EquipmentDumbbell
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Incline Dumbbell Curl muscles worked, front viewIncline Dumbbell Curl muscles worked, back view
BicepsPrimaryForearmsSecondary

How to do it

  1. Sit back on an incline bench with a dumbbell in each hand held at arm's length. Keep your elbows close to your torso.
  2. Rotate the palms of your hands until they are facing forward. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights forward while contracting the biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Slowly begin to lower the dumbbells back to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions.

More biceps exercises

Alternate Incline Dumbbell CurlDumbbell Bicep CurlDumbbell Prone Incline Curl21s Bicep Curl
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