Dumbbell Incline Biceps Curl

Also known as: incline dumbbell biceps curl

Intermediate

Biceps

Dumbbell

Chasing strength you can feel outside the gym? Dumbbell Incline Biceps Curl uses independent dumbbell loading to get there.

How to do Dumbbell Incline Biceps Curl

Sit on an incline bench with a dumbbell in each hand, palms facing forward, and arms fully extended.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Incline Biceps Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Incline Biceps Curl Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Dumbbell Incline Biceps Curl

Easier progression

Hammer Curl

Harder progression

Cable Standing Inner Curl

Swap Dumbbell Incline Biceps Curl For

Barbell Standing Wide Grip Biceps Curl

Ez Barbell Reverse Grip Preacher Curl

Weighted Seated Bicep Curl (on Stability Ball)

Dumbbell Incline Biceps Curl — Frequently Asked Questions

How do you do the Dumbbell Incline Biceps Curl?

Sit on an incline bench with a dumbbell in each hand, palms facing forward, and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Incline Biceps Curl work?

The Dumbbell Incline Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline Biceps Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline Biceps Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Incline Biceps Curl?

Try the Barbell Standing Wide Grip Biceps Curl, Ez Barbell Reverse Grip Preacher Curl or the Weighted Seated Bicep Curl (on Stability Ball). Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Biceps Curl the same as the incline dumbbell biceps curl?

Yes. The Dumbbell Incline Biceps Curl is also commonly called the incline dumbbell biceps curl. Different gyms and training programs label it differently, but "incline dumbbell biceps curl" refer to this same movement.