Incline Curl (Dumbbell): how to do it and muscles worked
The incline curl (dumbbell) mainly works your biceps. You need dumbbells.
Muscles worked
Main
How to do the incline curl (dumbbell)
- 1
Set an incline bench to about 45 to 60 degrees and sit back with a dumbbell in each hand, arms hanging straight down behind your torso. Keep your head and back on the pad.
- 2
Curl the dumbbells up toward your shoulders by bending your elbows, keeping your upper arms hanging down. Squeeze at the top.
- 3
Lower slowly until your arms are fully straight, feeling a deep stretch in your biceps. Breathe out as you curl and in as you lower.
Form tip: Do not let your elbows swing forward; use lighter weights than a standing curl because the stretched start is harder.
Common questions
- Which muscles does the incline curl (dumbbell) work?
- The incline curl (dumbbell) mainly works your biceps.
- What equipment do I need for the incline curl (dumbbell)?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the incline curl (dumbbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More biceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.