Incline Dumbbell Curl
A seated dumbbell curl on an incline bench, done with both arms at once, which stretches the shoulder back to limit swing and puts more focus on the biceps. It is a useful variation for beginners refining curl form.
How to do the incline dumbbell curl
- Sit back on an incline bench holding a dumbbell in each hand at arms length.
- Keep your elbows close to your torso and rotate your palms to face forward; this is your starting position.
- Curl both dumbbells up together as you exhale, keeping the upper arms still.
- Continue until your biceps are fully contracted and the dumbbells reach shoulder level.
- Hold the contraction for a second at the top.
- Lower the dumbbells back down slowly as you inhale, then repeat.
Original library instructions (4 steps)
- 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.
- 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.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the shoulders lift off the bench pad; keep them resting against it throughout.
- Moving the upper arms during the curl; only the forearms should travel.
- Choosing a weight too heavy for the stretched starting position; lighten the load if the bottom feels uncontrolled.
- Rushing through reps without pausing at the top; hold briefly for a fuller contraction.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start with lighter dumbbells than a flat bench curl, since the incline position removes most of the swing.
- Keep your back and head resting on the bench throughout the set for a stable base.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the incline dumbbell curl good for beginners?
Yes, once a standing curl feels comfortable, since the incline position removes momentum and asks more of the biceps directly.
What muscles does the incline dumbbell curl work?
It is focused on the biceps, working them through a longer stretch than a standing curl allows.
