What Is An Incline Dumbbell Curl?

The incline dumbbell curl is a strength-training exercise for building the bicep muscles on the front of your upper arm. What makes this curl variation unique is the body and arm position used.

When performing the exercise, you lean back on an incline bench and let your arms hang behind your torso. And you keep your upper arms behind your torso as you curl the weight.

Incline Dumbbell Curl Muscles Worked

The incline dumbbell curl works both the inner short head and outer long head of the bicep muscle. In addition, this exercise also works a third muscle on your outer arm called the brachialis.

The more you angle your arms away from your body, the more inner bicep you’ll work. Whereas angling your arms toward your body works more of the outer bicep.

Also, rotating your palms up (supination) works the inner bicep. While keeping your palms facing in or down (pronation) works the outer bicep.

In addition, this exercise keeps the bicep under tension at both the bottom (stretched) and top (contracted) positions in the range of motion. Something you don’t get with other dumbbell exercises.

How To Do Incline Dumbbell Curls

First, set an incline bench at an angle between 45 and 75 degrees. Then lean back and let the dumbbells hang straight down at your sides.

From this position, curl the weight straight up towards your armpits. Make sure your upper arm does not move as if your elbows are pinned in place.

Now lower the weight under control back to the starting point. And repeat this movement until your biceps fail.

To recap, here is how to perform the incline dumbbell curl step-by-step:

1. Adjust the bench to a 45-75 degree angle.
2. Hold a dumbbell in each hand, with your arms fully extended and palms facing forward.
3. Keeping your upper arms stationary, curl the dumbbells toward your shoulders by contracting your biceps.
4. Lower the dumbbells back to the starting position with a controlled motion.
5. Repeat for the desired number of repetitions.

Tip: Once you get the form down, you can up the intensity by going even slower on the way down (negative). Or by doing a static hold on the last rep, as demonstrated by Dylan in the video below.

My YouTube channel has dozens of videos showing you how to do a variety of bodybuilding exercises. You’ll learn how to target and build specific muscle groups in 90 seconds or less. Click HERE to subscribe, or click on the button below!

Incline Dumbbell Curl Form

The description and video above should give you a good idea of how to perform the exercise. But here are some additional tips to help you execute incline dumbbell curls with perfect form!

Incline Dumbbell Curl Variations

The video and description above are just one way to perform incline dumbbell curls. There are also a couple of incline dumbbell variations to work your biceps differently.

Alternating Incline Dumbbell Curl

So far, we’ve looked at an incline dumbbell curl performed with both arms simultaneously. But you can also alternate arms and curl one side at a time.

While this unilateral movement doesn’t change the muscles worked, it can help you focus the muscle contraction. And it’s this mind-muscle connection that results in greater muscle activation and growth.

Incline Dumbbell Hammer Curl

This variation is for those looking to add peak to their biceps. Instead of holding the dumbbells with your palms up, keep your palms facing in so the dumbbell moves up and down like the head of a swinging hammer.

Holding the dumbbell this way engages the outer portion of your biceps or the long head.

Incline Dumbbell Curl Alternatives

If you don’t have an incline bench, you’re probably wondering what other exercises you can use to replicate the incline dumbbell curl. Luckily, a few movements work your outer bicep, similar to this exercise.

Cable Bayesian Curl

Another exercise that positions your arms behind your torso is called a Bayesian curl. You’ll need two cables or a set of resistance bands for this variation.

First, place the pulley or one end of the band near the floor. Then stand with your back to the cables, a single handle in each hand, and your palms facing up.

Start with your arms extended slightly behind your upper body. From here, perform the movement as you would with dumbbells.

As the resistance increase, you can use a staggered stance or lean forward slightly to keep from tipping back.