Dumbbell Incline Biceps Curl
How to do it
Starting position
- Set the incline bench backrest to 45 degrees.
- Hold dumbbells in both hands and sit back against the bench.
- Let your arms hang straight down vertically toward the floor.
Movement
- Keep your elbows pinned in place and curl the dumbbells up.
- Curl the dumbbell until your bicep is fully contracted.
- Maintain muscle tension as you slowly return to the starting position.
Breathing
Inhale as you lower the dumbbells and exhale as you raise them.
Cautions
- Moving your elbows forward strains your shoulder joints, so keep your elbows pinned.
- Using momentum stresses your elbow ligaments, so perform the movement slowly.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Dumbbell Incline bench |
| Movement pattern | Isolation |
| Rep range | 8–15 reps |
23 similar exercises
Representative exercise: Dumbbell Incline Biceps Curl
- Dumbbell Curl
- Dumbbell Seated Curl
- Dumbbell Seated Bicep Curl
- Dumbbell Incline Curl II
- Dumbbell Incline Stretch Curl
- Dumbbell Alternate Biceps Curl
- Dumbbell One Arm Standing Curl
- Dumbbell Biceps Curl (VERSION 3)
- Dumbbell Seated Alternate Biceps Curl
- Dumbbell Standing Single Arm Biceps Curl
- Dumbbell Incline Alternate Biceps Curl
- Dumbbell High Curl
- Dumbbell Strict Curl
- Dumbbell Standing Biceps Curl
- Bottle Weighted Alternate Biceps Curl
- Dumbbell Bent Over Curl
- Dumbbell Close Grip Curl
- Dumbbell Prone Incline Curl
- Dumbbell Prone Incline Twist Curl
- Dumbbell Incline Inner Biceps Curl
- Cable Incline Inner Biceps Curl
- Kettlebell Incline Inner Biceps Curl
- Dumbbell Standing One Arm Curl (over Incline Bench)
Exercise GuideAre you moving your elbows forward as you lift?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell 21sHarderDumbbell Drag CurlHarderMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Incline Biceps CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.