The incline dumbbell curl is a secret weapon for bicep growth. This bicep isolation exercise is a variation of the traditional bicep curl, but it has its own uniqueness.
Whether you are a competitive bodybuilder lifting for aesthetics, an athlete lifting to improve performance, or an everyday fitness enthusiast lifting for overall health, the incline dumbbell curl is a staple exercise for any arm day.
Be sure to read to the end to learn proper technique so you don’t sacrifice bicep gains for a shoulder injury.
My clients have told me they can feel this curl variation working the best, and I always include it on my arm days.
Table of Contents
How To Do Incline Dumbbell Curls
The steps below are how I coach my clients to do an incline dumbbell curl with perfect form.
- Set up a bench at an incline of 45°-60°.
- Grab a pair of dumbbells and sit down so your back is against the bench. Your arms will be at your side with palms facing away from you. Keep your feet on the floor and back against the bench. Pinch your shoulder blades so your shoulders stay tucked back. This is the starting position.
- Curl the weights to shoulder height by hinging only at your elbow joint. Your shoulders should not move during this. Flex your biceps at this top position and squeeze for a second.
- Slowly lower the weight back to the start, again only hinging at the elbows.
- Make sure your elbows are completely straight and come to a stop at the bottom.
- Repeat for desired repetitions and sets.
Pro Safety Tip: Don’t use momentum to swing the weight back up. Using momentum will create a rapid stretch in your biceps and may lead to shoulder discomfort. Every rep should be an individual rep without letting your shoulders roll forward.
Most Common Incline Dumbbell Curl Mistakes
The most common mistakes I see as a strength and conditioning coach during incline dumbbell curls are:
- Swinging hands too high at the top: Swinging your hands above shoulder height means using some deltoids to complete the movement at the top. That removes tension on the biceps and puts the shoulder at a higher risk of injury.
- Not getting a full range of motion at the bottom: Stopping the rep before the elbow is fully extended at the bottom will also remove tension from the bicep. You need a full stretch at the lengthened position for muscle growth.
- Going too fast and uncontrolled: Completing the reps too fast without control is the most common mistake I see. The slow eccentric lowering is the most important part of the movement to grow bigger arms. Choose a weight you can control through every phase of the lift.
Check out our 14 Best Curl Bar Exercises
How To Add Incline Dumbbell Curls To Your Workout
In this section, I will give you some pro tips from a strength coach (that’s me) on adding incline dumbbell curls to workouts for myself and my clients. Plus, I will give you a sample workout routine.
Muscle Size: While bulking, the goal is to increase muscle mass and strength. I recommend doing 3-5 sets of 8-12 reps. This volume will promote hypertrophy in the muscles.
Sample Workout For Muscle Size
| Incline Dumbbell Curl | 5 sets x 12 reps |
| Incline Dumbbell Hammer Curl | 4 sets x 10 reps |
| Bayesian Cable Curl | 4 sets x 10 reps |
| EZ Curl Bar Preacher Curl | 3 sets x 8 reps |
Are you curious about the best exercises for the short head of the biceps? Read on about our 12 Best Short-Head Bicep Workouts.
Muscle Definition: While cutting, the goal is to maintain muscle size but give your muscles a more defined look. I recommend doing 1-3 sets of 12-20 reps.
Sample Workout For Muscle Definition
| Incline Dumbbell Curl | 3 sets x 20 reps |
| Incline Dumbbell Hammer Curl | 3 sets x 15 reps |
| Bayesian Cable Curl | 2 sets x 15 reps |
| EZ Curl Bar Preacher Curl | 2 sets x 12 reps |
Whether you aim to increase muscle size, have stronger arms, or have more defined muscles, the incline dumbbell curl is an exercise to add to your workouts. Since your arms are slightly behind your torso during an incline curl, the long head of the biceps is targeted the most.
The biceps' long head makes up most of the bicep peak. So, for anyone looking for bigger or more defined arms, the incline curl maximizes the peak of the biceps.
Muscles Worked In Incline Dumbbell Curl
These are all of the muscle groups used during an incline bench dumbbell curl:
Primary Muscles Worked
- Biceps Brachii: The biceps are the main muscle used during any curl variation and are on the inside of your upper arm. The two heads of the biceps are the short head of the biceps and the long head of the biceps.
- Brachialis: The brachialis is a smaller but important muscle underneath the biceps. It assists with elbow flexion, the prime movement of any bicep curl.
Secondary Muscles Worked
- Brachioradialis: During an incline dumbbell curl, the brachioradialis runs across the elbow joint and connects the upper arm to the lower arm as a secondary muscle. It assists with elbow flexion but plays a key role in keeping the forearms engaged during the entire rep.
- Core: The core muscles serve as stabilizers. That way, you can do the curls with the correct technique and no compensation. During an incline curl, the abdominals and spinal erectors are the main core muscles.
Incline Dumbbell Curls vs. Classic Dumbbell Curls
An incline curl requires a greater range of motion than a classic dumbbell curl. The biceps get a greater stretch on an incline bench since they have a further distance to travel to do a rep, making it more challenging than a classic curl.
Pro Tip: I recommend doing classic dumbbell curls instead of incline if you have shoulder issues or discomfort. The position during an incline curl may not be the safest for your shoulder if discomfort exists.
Alternatives To The Incline Dumbbell Curl
3 incline dumbbell curl variations that I will often use with my athletes are:
- Incline Dumbbell Hammer Curls
- Bayesian Cable Curls
- Preacher Curls
Incline Dumbbell Hammer Curl
The incline hammer curl is a great alternative to target your biceps while focusing more on forearms and grip strength.
To do an incline hammer curl, grab a set of weights and put a bench at a 45-degree angle. Sit on the bench to be in the same position as an incline dumbbell curl. Keep your palms facing each other in a neutral grip for an incline hammer curl during the entire rep. Bend at the elbows to bring the weight to the top position, then slowly lower back down.
Pro Tips: A compound set I use that has grown my arms is to do a set of incline dumbbell curls, then immediately do incline dumbbell hammer curls at a lighter weight. I have seen a ton of growth from pairing these two exercises together.
Bayesian Cable Curl
This bicep isolation exercise is very similar to an incline bicep curl because of the positioning of the shoulders and arms. This is one of my favorite alternative exercises because I can reach a greater range of motion and ensure I’m targeting my biceps.
To do a Bayesian cable curl, stand at a cable stack machine with a D-Handle on both sides of the cable. Keep your arms at your side with your palms facing away from you. Curl the handles towards your shoulders, only hinging at the elbows. Slowly straighten your elbows to return to the starting position.
Curious what the best position is to do bicep curls? Check out our article Is it Better To Do Bicep Curls Standing or Sitting?
Preacher Curl
Preacher curls can be done with a set of dumbbells or an EZ curl bar, but I like using an EZ curl bar because I can feel a better contraction through my biceps muscles.
During a preacher curl, your shoulder joints will be fixed in front of your torso during the entire range of motion. This position and the position during dumbbell incline curls place different demands on the biceps for maximal contraction.
To do a preacher curl, use a set of dumbbells or an EZ curl bar and sit on the preacher's bench with your chest pinned. Keep your triceps against the bench as you lower your weight, and your elbows are straight. Once you stretch through the biceps, curl the weight back to the starting position by bending at the elbows.
The waiter curl is another curl variation. Read our full guide about Waiter Curls.
Frequently Asked Questions
How Heavy Should You Go On Incline Curls?
Use a slightly lighter weight for incline curls than standing classic curls. Incline curls are a more difficult curl variation, so you want to use a lighter weight with which you can use the perfect form.
Is Incline Dumbbell Curl 45 Or 60?
45 is the best angle for incline curls, but you can also use a 60-degree bench. A 45 bench will put your body in the best position to recruit muscle fibers in the biceps for maximal contraction.
Should You Supinate On Incline Curls?
Supinate on incline curls to ensure you keep constant tension on the biceps through the entire range of motion. Changing the grip may remove some bicep tension because you must support that grip instead. Supination leads to the best bicep gains.
