How to Do the Incline Dumbbell Curl
The incline dumbbell curl has you lie back on an incline bench so your arms hang behind your torso. That position stretches the long head of the biceps at the bottom, making the curl hard in the stretched position. It is a great biceps builder at light to moderate weights.
Log every set of your Incline Dumbbell Curl in Superlift
Muscles worked
Primary
- Biceps
Secondary
- Forearms
How to do the Incline Dumbbell Curl
- 1
Set an incline bench to about 45 degrees and sit back with your head and back supported.
- 2
Let your arms hang straight down, palms facing forward.
- 3
Keep your shoulders back against the bench.
- 4
Curl the dumbbells up without moving your upper arms.
- 5
Squeeze your biceps at the top.
- 6
Lower slowly until your arms are fully straight.
- 7
Repeat for all reps.
Form cues to remember
- Upper arms stay still
- Full stretch at the bottom
- Shoulders back on the bench
- Lower slowly
Incline Dumbbell Curl video tutorial
Common mistakes
Swinging the dumbbells
Lower the weight and keep your elbows steady.
Elbows drifting forward
Keep your upper arms vertical or slightly behind your torso.
Cutting the range short
Let the arms hang fully at the bottom for the stretch.
Bench set too upright
Lower the angle to 45 degrees or less for a deeper stretch.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15 reps, 45 sec rest |
The deep stretch can strain the biceps tendon at the shoulder, so go lighter than standing curls and stop if you feel sharp front-of-shoulder pain.
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Incline Dumbbell Curl FAQ
What does the incline curl do differently?
The incline puts your arm behind your torso, which stretches the long head of the biceps and makes the lower half of the curl harder.
How heavy should I go on incline curls?
Lighter than standing curls, as the stretched position makes the lift harder. Choose a weight you can lower slowly through full range.
What incline angle is best?
Around 45 degrees is common. A lower angle gives more stretch but is harder, while a higher angle is easier.
