Dumbbell Incline Biceps Curl
Dumbbell Incline Biceps Curl Video Guide
The dumbbell incline biceps curl is one of the most effective incline dumbbell curls for isolating the biceps brachii, especially the long head. Sitting on an incline bench moves your arms behind your body in the starting position, placing the biceps into a deep stretched position and increasing range of motion. This stretch creates greater muscle engagement, improves the biceps peak, and builds fuller, more defined upper arms.
Because the incline position eliminates momentum and reduces help from the shoulders, the biceps stay under constant tension from the bottom to the top of every rep. This makes the movement more effective than regular curls, particularly for overall arm development, bigger biceps, and long-head activation. It also trains the brachialis, forearms, and stabilisers, helping you build stronger, more balanced arms.
The curl fits perfectly into any biceps or upper-body workout, pairs well with preacher curls, barbell curls, hammer curls, and can be adjusted by changing the bench angle (45–60°) for different training effects.
How to Perform the Dumbbell Incline Biceps Curl
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Set the bench angle to 45–60 degrees and sit back with feet flat and arms hanging straight down. Hold the dumbbells with a supinated grip (palms facing forward).
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Establish the starting position by keeping your shoulders back, chest lifted, and elbows locked slightly behind your torso.
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Curl the dumbbells upward in a controlled manner, keeping your upper arm still and avoiding shoulder movement.
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At the top, squeeze the biceps hard, keeping palms facing forward for maximum long-head activation.
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Slowly lower the dumbbells to full extension — the eccentric is where most growth happens.
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Repeat for the desired reps, maintaining a smooth, controlled motion and avoiding too much weight.
GymNation Tip: A 45° bench gives a deeper stretch and larger range. A 60° angle gives more stability and reduces shoulder stress.
Personal Trainer Notes:
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Keep your elbows locked in place — drifting reduces tension on the biceps.
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Don’t swing or lean forward; let the biceps do the work.
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Maintain a neutral wrist — avoid bending or twisting.
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Move in a controlled manner to prevent injuries and improve contraction.
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If form breaks, reduce the weight and rebuild perfect technique.
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Alternative Bicep Exercises
Cable Curl
The Cable Curl targets the biceps (biceps brachii) with constant tension throughout the movement. It’s excellent for controlled strength and shape development.
EZ Barbell Curl
The EZ Barbell Curl strengthens the biceps (biceps brachii) with reduced wrist strain thanks to the angled grip. It’s ideal for building strength and muscle mass with comfort.
Dumbbell Concentration Curl
The Dumbbell Concentration Curl focuses on isolating the biceps (biceps brachii) for maximum contraction and shape. It’s excellent for building definition and mind-muscle connection.
Dumbbell Standing Biceps Curl
The Dumbbell Standing Biceps Curl targets the biceps (biceps brachii) and forearms (brachioradialis). It helps improve arm symmetry and muscle tone when done with strict form.
Dumbbell Alternate Biceps Curl
The Dumbbell Alternate Biceps Curl strengthens the biceps (biceps brachii) while improving balance and coordination between arms. Alternating sides allows full focus on each arm.
Dumbbell Zottman Curl
The Dumbbell Zottman Curl targets both the biceps (biceps brachii) and forearms (brachioradialis) in one move. It builds balanced arm strength and control.
Dumbbell Hammer Curl
The Dumbbell Hammer Curl targets the biceps (brachialis) and forearms (brachioradialis). It builds both arm thickness and grip strength while reducing wrist strain.
Barbell Preacher Curl
The Barbell Preacher Curl isolates the biceps (biceps brachii) and reduces shoulder involvement, making it perfect for focused arm growth. The preacher bench supports strict form and control.
Barbell Curl
The Barbell Curl targets the biceps brachii, helping to build size and strength in the front of your upper arms. It’s a staple for arm development and grip strength. Perform it with control and full range of motion for best results.
Dumbbell Incline Biceps Curl FAQs
Primarily the biceps brachii (long head), with additional work for the short head, brachialis, and forearms.
45° = deeper stretch, more muscle activation.
60° = more control and support.
Both angles are effective depending on comfort and goals.
Incline curls provide a greater stretch, more long-head activation, and less cheating. Standing curls allow more weight. Combining both is ideal.
Your arms start behind your body, increasing tension and removing momentum, which creates a more challenging curl.
Yes — the long head contributes to peak height, making incline curls one of the best exercises for peak development.
3–4 sets of 8–12 reps, lowering slowly for maximum results.
Absolutely. Start light, keep elbows close, and focus on controlled curling.
