Exercise guide
Dumbbell Incline Biceps Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This variation emphasizes the long head of the biceps by placing the arms behind the torso, creating a deep stretch and increased tension throughout the range of motion. It effectively isolates the biceps while minimizing shoulder involvement due to the seated, inclined position.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 45 to 60-degree incline.
- Sit back firmly against the bench with your feet flat on the floor and your head resting against the pad.
- Hold a dumbbell in each hand with your arms hanging straight down toward the floor and palms facing forward.
How to do it
- Exhale as you curl one dumbbell toward your shoulder, keeping your upper arm stationary and your elbow pinned in a fixed position behind your torso.
- Squeeze the bicep hard at the top of the movement for a brief pause.
- Inhale as you slowly lower the weight back to the starting position using a controlled 3-second tempo.
- Repeat the movement with the opposite arm, alternating sides for the duration of the set.
Form checklist
- Keep your elbows fixed in place; do not allow them to swing forward as you curl.
- Maintain contact between your back/head and the bench at all times.
- Ensure full elbow extension at the bottom of each rep to capitalize on the muscle stretch.
- Avoid using body momentum or swinging the weights to initiate the lift.
Pro tips
- To maximize the peak contraction, focus on rotating your pinky finger toward your shoulder as you reach the top of the curl.
- Think about 'pinning' your triceps against the bench or keeping them perpendicular to the floor to ensure the biceps do all the work.
Make it harder
- Incorporate a 2-second pause at the bottom of the movement to eliminate all elastic energy and force a harder contraction.
- Switch from alternating reps to simultaneous reps to increase the time under tension for both arms.
Frequently asked
- What muscles does the dumbbell incline biceps curl work?
- The dumbbell incline biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell incline biceps curl?
- The dumbbell incline biceps curl uses dumbbell.
- Is the dumbbell incline biceps curl good for beginners?
- Yes. The dumbbell incline biceps curl is a beginner-friendly movement and a strong foundation to build on.