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Last updated February 2, 2026
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bicepsforearmstriceps
Incline Biceps Curl (Dumbbell)
Sit on an incline bench. Let arms hang straight down, then curl the dumbbells. The backward lean places a massive stretch on the long head of the bicep.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicep (long head)
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbelladjustable bench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on an incline bench with your back against the pad, ensuring it is set at a 30 to 45-degree angle.
- Hold a dumbbell in each hand with your arms fully extended down at your sides, palms facing forward.
- Step 2Position Your Arms
- Keep your elbows close to your body and your wrists straight.
- Engage your core and maintain a straight posture throughout the exercise.
- Step 3Curl the Dumbbells
- Exhale as you curl the dumbbells up towards your shoulders by bending your elbows.
- Keep your upper arms stationary and focus on contracting your biceps.
- Step 4Squeeze at the Top
- At the top of the movement, squeeze your biceps for a moment to maximize the contraction.
- Ensure that your wrists remain straight and your elbows stay close to your body.
- Step 5Lower the Dumbbells
- Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.
- Control the movement to avoid swinging the weights.
- Step 6Repeat
- Repeat the curl for the desired number of repetitions, maintaining proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells down on the floor or a rack.
- Sit up straight and take a moment to recover before moving on to your next exercise.