Dumbbells · Isolation
Incline dumbbell curl
Incline dumbbell curl mainly works your biceps. It also helps your forearms and front shoulders.
Step by step
- Lean back on the bench, arms hanging straight.
- Curl the dumbbells up, elbows staying still.
- Squeeze at the top, then lower slowly to a full stretch.
What you should feel
A big stretch and squeeze in your biceps; your shoulders should not pinch.
Common mistake
Swinging your elbows forward; keep your upper arms hanging down and use lighter weights.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBicepsQuestions
What muscles does the incline dumbbell curl work?
Incline dumbbell curl mainly works your biceps. It also helps your forearms and front shoulders.
Can I do the incline dumbbell curl at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the incline dumbbell curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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