Exercise guide
Dumbbell Incline Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
This exercise emphasizes the long head of the biceps by placing the arms in a deficit behind the torso, maximizing the stretch and muscle fiber recruitment. It is highly effective for building the 'peak' of the bicep while minimizing momentum.
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, palms facing each other.
How to do it
- Exhale as you curl one dumbbell upward, rotating your wrist so your palm faces up (supination) as the weight rises.
- Keep your elbow pinned in a fixed position behind your torso to maintain the stretch on the bicep.
- Squeeze the bicep at the top, then inhale as you slowly lower the weight back to the starting position over a 2-3 second tempo.
- Repeat the movement with the opposite arm, alternating sides until the set is complete.
Form checklist
- Keep elbows stationary and pointed toward the floor; do not let them swing forward.
- Maintain full contact between your back and the bench throughout the entire set.
- Ensure a full range of motion by fully extending the arm at the bottom of every rep.
- Avoid tucking your chin or straining your neck; keep your head back against the pad.
Pro tips
- Focus on turning your pinky finger toward your outer shoulder at the top of the rep to maximize the peak contraction.
- Keep your shoulders retracted and depressed to prevent the front deltoids from assisting the lift.
Make it harder
- Add a 2-second pause at the peak of the contraction to increase time under tension.
- Slow down the eccentric (lowering) phase to a 4-second count to emphasize the weighted stretch.
Frequently asked
- What muscles does the dumbbell incline curl work?
- The dumbbell incline curl primarily targets the biceps, and also works the triceps as secondary muscles.
- What equipment do you need for the dumbbell incline curl?
- The dumbbell incline curl uses dumbbell.
- Is the dumbbell incline curl good for beginners?
- Yes. The dumbbell incline curl is a beginner-friendly movement and a strong foundation to build on.