How To Do An Incline Dumbbell Curl

The incline dumbbell curl is a biceps curl done while lying back on an incline bench. With your arms hanging behind your body, the biceps start each rep in a stretched position.

That stretch places extra emphasis on the long head of the biceps, and the bench stops you from swinging the weights.

Incline Dumbbell Curl Quick Facts

Primary Muscles	Biceps (especially the long head)
Secondary Muscles	Brachialis, forearms
Equipment	A pair of dumbbells and an adjustable bench
Level	Beginner
Sets And Reps	3 sets of 8-12 reps

How To Do An Incline Dumbbell Curl

1. Set an adjustable bench to about 45 to 60 degrees and sit back against it.
2. Let your arms hang straight down with a dumbbell in each hand and your palms facing forward.
3. Keep your shoulders back against the bench.
4. Curl the dumbbells up toward your shoulders without moving your upper arms forward.
5. Squeeze your biceps at the top.
6. Lower the dumbbells slowly until your arms are fully straight and repeat.

Incline Dumbbell Curl Form Tips

• Let your arms hang fully at the bottom of each rep to get the stretch.
• Use lighter weights than your standing curls.
• Keep your head and shoulders on the bench.
• Alternate arms if you want to focus on each side.

Common Mistakes To Avoid

• Swinging the elbows forward. Keep the upper arms hanging straight down.
• Lifting the shoulders off the bench. Stay against the pad.
• Rushing the stretch. Control the bottom of each rep.
• Bench too upright. A more reclined angle increases the stretch.

Muscles Worked

The biceps bend the elbows from a stretched start, with extra emphasis on the long head. The brachialis assists and the forearms grip the dumbbells.

Incline Dumbbell Curl Variations

• Dumbbell Curl: The standing version.
• Hammer Curl: A neutral grip for the brachialis.
• Preacher Curl: Arms in front instead of behind.
• Cable Curl: Constant tension from a cable.
• Concentration Curl: A seated single-arm curl.

How Many Sets And Reps Should You Do?

Start with 3 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Incline Dumbbell Curls At Home

You need dumbbells and an adjustable bench that inclines. The same bench covers incline presses and rows. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

Why Are Incline Curls So Hard?

The stretched starting position makes the biceps work harder, so you need lighter weights.

What Angle Should The Bench Be For Incline Curls?

About 45 to 60 degrees works for most people.

Do Incline Curls Work The Long Head?

Yes. Having the arms behind the body stretches the long head of the biceps.

More Exercise Guides

• How To Do A Dumbbell Curl
• How To Do A Hammer Curl
• How To Do A Preacher Curl
• How To Do A Pull-Up
• How To Do An Arnold Press
• How To Do A Bulgarian Split Squat

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.