Incline Dumbbell Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Incline Dumbbell Curls Instructions

  • Set a bench to an incline.
  • Sit back on the bench with your back flat and pick up the dumbbells with an underhand grip. Your palms should face up. With the addition of a slight flex to the elbows, this is your starting position.
  • Curl the weight up with the biceps and forearms controlling the movement.
  • After a brief pause, lower to the starting position.
  • The eccentric portion is just as important as the concentric with arm development.


  • Refrain from “swinging” the weight or leaning backwards.
  • The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.
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