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Biceps · Intermediate

Incline Dumbbell Curl

Dumbbell curl from an incline bench for a longer biceps stretch.

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Incline Dumbbell Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set an incline bench and sit back with a dumbbell in each hand.
  2. 02Let the arms hang down with palms facing forward or slightly in.
  3. 03Curl the dumbbells without moving the upper arms forward.
  4. 04Squeeze briefly near the top.
  5. 05Lower slowly to the stretched start position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Biceps CurlRelated variationDumbbell Incline Alternating Biceps CurlRelated variationDumbbell Incline Hammer CurlsRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationHammer Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBayesian Cable CurlComparable substituteCable Two Arm Curl on Incline BenchComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

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