Exercise guide
Dumbbell Incline Biceps Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This variation emphasizes the long head of the biceps by placing the arms behind the torso, creating a deep stretch and increased tension throughout the range of motion. It effectively isolates the biceps while minimizing shoulder involvement due to the seated, inclined position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 45 to 60-degree incline.
- Sit back firmly against the bench with your feet flat on the floor and your head resting against the pad.
- Hold a dumbbell in each hand with your arms hanging straight down toward the floor and palms facing forward.
How to do it
- Exhale as you curl one dumbbell toward your shoulder, keeping your upper arm stationary and your elbow pinned in a fixed position behind your torso.
- Squeeze the bicep hard at the top of the movement for a brief pause.
- Inhale as you slowly lower the weight back to the starting position using a controlled 3-second tempo.
- Repeat the movement with the opposite arm, alternating sides for the duration of the set.
Form checklist
- Keep your elbows fixed in place; do not allow them to swing forward as you curl.
- Maintain contact between your back/head and the bench at all times.
- Ensure full elbow extension at the bottom of each rep to capitalize on the muscle stretch.
- Avoid using body momentum or swinging the weights to initiate the lift.
Pro tips
- To maximize the peak contraction, focus on rotating your pinky finger toward your shoulder as you reach the top of the curl.
- Think about 'pinning' your triceps against the bench or keeping them perpendicular to the floor to ensure the biceps do all the work.
Make it harder
- Incorporate a 2-second pause at the bottom of the movement to eliminate all elastic energy and force a harder contraction.
- Switch from alternating reps to simultaneous reps to increase the time under tension for both arms.
Frequently asked
- What muscles does the dumbbell incline biceps curl work?
- The dumbbell incline biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell incline biceps curl?
- The dumbbell incline biceps curl uses dumbbell.
- Is the dumbbell incline biceps curl good for beginners?
- Yes. The dumbbell incline biceps curl is a beginner-friendly movement and a strong foundation to build on.