Incline Dumbbell Curl
Let the arms hang, then curl. The incline dumbbell curl sits you back so the arms hang behind the body, putting the biceps under stretch before the first rep begins. Curl without letting the elbows travel forward, which is what removes the stretch you set up. Expect noticeably less weight than standing, and expect it to be worth it.
Setup
- Lie back on an incline bench, arms hanging straight down, palms forward.
- Shoulders back against the pad.
How To Do It
- Curl both dumbbells up without letting the elbows travel forward.
- Squeeze at the top.
- Lower all the way until the arms are straight and you feel the stretch.
Breathing
Exhale on the curl.
Common Mistakes
- Letting the elbows swing forward, which removes the stretch the incline created.
- Setting the bench too upright.
Programming It
Three sets of 8-12.
Why This Exercise Works
Lying back puts the shoulder behind the body, which stretches the long head of the biceps before the rep even starts. That pre-stretch is the entire reason for the incline: it loads a position a standing curl can never reach.
Where You Should Feel It
A strong stretch in the biceps before the rep even begins, because the arm hangs behind the body. That pre-stretch is the entire reason for the incline.
Where It Fits in a Program
The incline puts the biceps on stretch before the first rep, which is where they grow. Save it for the back half of a session, where fatigue costs you little.
Progressing and Regressing It
To progress the incline dumbbell curl: lower the bench angle for more stretch, or add a small increment. To regress it: raise the bench toward upright and reduce the load.
Who It's For
Anyone whose biceps have stopped responding to standing curls. Expect noticeably less weight than standing, and do not chase it.
Equipment and Substitutions
This version uses an incline bench and dumbbells. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Related Exercises
- Hammer Curl · Biceps, Forearms
- Concentration Curl · Biceps
- Scott Curl · Biceps
- Spider Curl · Biceps
- Incline Hammer Curl · Biceps, Brachialis
- Barbell Curl · Biceps
- Band Curl · Biceps
- Drag Curl · Biceps
Common Questions
What muscles does the incline dumbbell curl work?
The incline dumbbell curl primarily trains the biceps.
How many sets and reps should I do?
Three sets of 8-12.
What are the most common incline dumbbell curl mistakes?
Most often: letting the elbows swing forward, which removes the stretch the incline created; setting the bench too upright.
Do I need an incline bench and dumbbells to do this?
This version uses an incline bench and dumbbells, and it trains the biceps. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the incline dumbbell curl, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.