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Biceps · Dumbbell · Beginner

How to do Dumbbell Incline Curl

The dumbbell incline curl is a biceps-focused exercise performed on an incline bench. It isolates the biceps and forearms, requiring controlled movement to maximize muscle engagement.

Dumbbell Incline Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Incline Curl, step by step

  1. Sit on an incline bench with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Incline Curl →

Muscles worked

Dumbbell Incline Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Incline Curl in SPLYT

Dumbbell Incline Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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