Incline Dumbbell Curl
Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Biceps. It requires dumbbell and is best suited to beginner lifters.
Beginner level · Equipment: Dumbbell · Isolation · Pull
Primary muscles: Biceps
How to perform Incline Dumbbell Curl
- Step 1. 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.
- Step 2. 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.
- Step 3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Step 4. Repeat for the recommended amount of repetitions.
Sample sets & reps for Incline Dumbbell Curl
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Biceps exercises
- Barbell Curl — barbell
- Barbell Curls Lying Against An Incline — barbell
- Brachialis-SMR — stretch
- Cable Hammer Curls - Rope Attachment — cable
- Cable Preacher Curl — cable
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