Incline Dumbbell Curl: Technique, Muscles and Swaps
Load card
- Equipment
- Dumbbell
- Muscle group
- Biceps
- Main muscles
- biceps brachii (long head)
- Also working
- brachialis
- Mechanics
- Isolation
- Pattern
- Elbow flexion, shoulder extended
- Level
- Intermediate
The incline dumbbell curl is an intermediate isolation exercise that targets your arms. By sitting on an angled bench, you position your shoulders in an extended state, which places a deep stretch on the muscles before you even begin the movement.
This specific elbow flexion movement heavily targets the long head of the biceps brachii. The brachialis also works as a supporting muscle to help bend your arm, making this a highly focused addition to your upper body training.
How to do it
Set an adjustable bench to an incline of 45 to 60 degrees. Sit back firmly against the pad with a dumbbell in each hand and let your arms hang straight down toward the floor with your palms facing forward.
- Brace your core and keep your shoulders pinned back against the bench.
- Bend your elbows to curl the dumbbells up toward your shoulders.
- Keep your upper arms completely still throughout the upward motion.
- Squeeze your biceps hard at the top of the movement.
- Lower the dumbbells slowly and with control back to the starting position.
- Allow your arms to fully extend at the bottom before starting the next repetition.
Sets, reps and load
Aim for 3 to 4 sets of 8 to 12 repetitions. Rest for 60 to 90 seconds between sets to allow your muscles to recover.
Pick a weight that feels challenging by the last two reps but still allows you to keep your upper arms perfectly still.
Common mistakes
- Swinging the weight. Keep your torso pressed flat against the bench. If you have to use momentum, the dumbbells are too heavy.
- Moving the upper arm. Your upper arm should point straight down at the floor the entire time. Only your forearm should move.
- Short range of motion. Lower the weights until your arms are completely straight at the bottom. This ensures the long head of the biceps gets a full stretch.
- Curling the wrists. Keep your wrists in a neutral, straight line with your forearms. Bending them inward takes the focus off the biceps and strains the wrist joint.
- Lifting the head. Keep the back of your head resting against the bench pad. Tucking your chin forward can strain your neck.
Make it easier or harder
Easier
- Seated dumbbell curls on a fully upright bench
- Standing dumbbell curls
Harder
- Alternating incline dumbbell curls with an isometric hold
- Incline dumbbell curls with a slower eccentric phase
Swaps and related biceps exercises
Same muscle group with different equipment:
- Resistance Band Bicep Curl Resistance band
More dumbbell options:
- Concentration Curl Elbow flexion
- Dumbbell Bicep Curl Elbow flexion
- Hammer Curl Elbow flexion, neutral grip
Browse all dumbbell exercises or every biceps exercise.
When to see a doctor or physio
- Sharp pain in your shoulder joint or biceps tendon
- Numbness or tingling running down your arm into your fingers
- Persistent elbow pain that worsens when you bend your arm
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.