How to do the Incline Dumbbell Curl
Primary: Biceps · also works Forearms. Also called: incline curl, seated incline curl.
Step by step
- 1
Set a bench to about 45 to 60 degrees and sit back with a dumbbell in each hand hanging straight down.
- 2
Let your arms hang slightly behind your torso with your palms facing forward.
- 3
Curl the dumbbells up while keeping your upper arms still.
- 4
Squeeze at the top, then lower slowly until your arms are fully straight.
Coaching cues
- Keep your shoulders back against the bench
- Feel the stretch at the bottom
- Use lighter weight than a standing curl
Common mistakes
- Letting the shoulders roll forward
- Swinging the upper arms forward to help
- Rushing the lowering phase
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Incline Dumbbell Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Incline Dumbbell Curl work?
Primary: Biceps. Secondary: Biceps, Forearms
How many sets and reps of Incline Dumbbell Curl should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Incline Dumbbell Curl?
Same movement pattern, different equipment: Dumbbell Curl, Preacher Curl, Cable Curl, Concentration Curl, Hammer Curl, Reverse Curl.
Is the Incline Dumbbell Curl good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.