Incline Dumbbell Curl

incline dumbbell curl
Exercise Profile

Primary Muscle Group(s): Biceps

Secondary Muscle Group(s): Shoulders (Front), Forearms

Exercise Instructions

1. Lie back on an incline bench that is set at about 45 degrees. Keep your back on the bench and back flat on the bench. Ensure that your feet are flat on the floor.

2. Hang your arms at your sides holding the dumbbells in an underhand grip.

3. Hold two dumbbells in the arms down position. Keep your head back on the bench and curl both dumbbells up to your shoulder level. Remember to keep your buttocks on the bench. As soon as the dumbbells reach shoulder level, slowly lower the weight and repeat.


The incline dumbbell curl is an alternative exercise to the traditional seated alternate curl. Done on an incline bench, this exercise attempts to eliminate cheating or body movement in order to make the biceps do all the work. Also, the incline makes it a little harder to curl the dumbbells up.

A favourite biceps builder amongst body builders, this exercise primarily works the biceps with the front shoulders and forearms acting as secondary muscles.

The important thing to remember about this exercise is to keep your back flat on the bench and not to involve your shoulders too much. Remember to keep your feet flat on the floor.

Press play to view an instructional video on how to properly perform the incline dumbbell curl.

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