Incline Dumbbell Curl
How to do the Incline Dumbbell Curl
- 1
Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- 2
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
- 3
Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 4
Repeat for the recommended amount of repetitions.
How to program the Incline Dumbbell Curl
Sets and reps
As an isolation movement, the Incline Dumbbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Incline Dumbbell Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Incline Dumbbell Curl work?
The Incline Dumbbell Curl primarily targets the Biceps.
What equipment do I need for the Incline Dumbbell Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Incline Dumbbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
