Incline Dumbbell Curl (Biceps)

The incline dumbbell curl is a very effective isolation exercise for building strength and muscle in the biceps. Now, the difference between an incline curl and a standard curl is you get more of a stretch in your biceps and you increase the level of difficulty due to your body position during the exercise.

But it’s one of the best movements you can do for your biceps and should always be a part of your workout routine. So, you can use it as a main bicep exercise or a finisher but the big stretch during the exercise is a huge benefit which many other bicep exercises do not provide.

In This Exercise:

• Target Muscle Group: Biceps Brachii 
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Beginner

Exercise Instructions

1. Set a bench at a 45 or 60-degree incline.
2. Then, lie on the bench so your back is flat against it while holding a dumbbell in each hand.
3. Now, curl the dumbbells all the way up and squeeze at the top for 2 seconds. Exhale during this portion of the exercise.
4. Then, slowly lower the dumbbells back down but don’t lock out your elbows at the bottom. Inhale during this portion of the exercise.
5. Repeat for the desired number of reps.

Variations & Tips:

• Always keep your back flat against the bench to maintain the effectiveness of the exercise.
• Do not lock out your elbows at the bottom of the curl.
• Use lighter dumbbells during this exercise since the inclined positioned makes the movement more challenging.
• The incline dumbbell curl is an effective mass-building exercise for the biceps but the brachialis, and brachioradialis muscles also get stimulated.

Watch: How to do the incline dumbbell curl