Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Forearms
Target Muscle Group
Biceps
Incline Dumbbell Curl Overview
The incline dumbbell curl is a variation of the dumbbell curl and an exercise used to build bigger biceps.
The biceps is a tricky (and fun) muscle to target and putting yourself in various degrees of incline can help manipulate the range of motion for either a tighter contraction or deeper stretch.
The incline dumbbell curl elongates the negative portion of the dumbbell curl, creating a deeper stretch on the biceps muscle tissue.
Dumbbell curl variations are primarily popular among lifters looking to improve their aesthetics as direct arm work will have limited carry over into maximum strength.
Incline Dumbbell Curl Instructions
- Position an incline bench at roughly 55-65 degrees, select the desired weight from the rack, and sit upright with your back flat against the pad.
- Using a supinated (palms up) grip, take a deep breath and curl both dumbbells towards your shoulders.
- Once the biceps are fully shortened, slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Incline Dumbbell Curl Tips
- Don’t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn’t shift forward in the socket as you lower the weight.
- Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
- Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
19 Comments
Can I do hammer curl
You can. The hammer curl has different benefits than the incline curl. The incline works more on the peak while the hammer curl hits the forearms as well as the brachialis.
This exercise just hurt like hell in my front delts and my wrists.. is it really meant to hurt like that ??
Nope.. you are doing it wrong..
Are u supposed to twist your hand at the bottom to a neutral position and turn your hands on the way up? Does this make a difference? Also does doing them alternating make any difference?
Good One to try.
I believe a wise man once said "a bell that doesn't ring is a dumb bell"
Any other excersie instead of incline dumbell....???
How many wreaks should I exercice?
Narender u need to look in workout section for ur answer
please lead us to the right link, i also cannot find it, its either I'm not good at searching or I'm just plainly stupid or noob haha
it's all about isolation!!!!
Is It ok to do this same stuff for 10 wreaks straight?
Narender if you really want to maximize your workout for any muscle you shouldnt even use the same exercice order , keep changing the order, otherwise your body will just get used to the same routines over and over , also its important to take out 1 exercise once in a while and change introduce a new one .. and then just keep using the same principle ;)
afahdgjas
Its great to have such nice website, all instruction and videos are really good. but the only thing that i think that there should be a sequence of exercise as well i.e for biceps which exercise should start with and which to end with.
Guess you didn't see the workouts section.
lead us to the right link pls :)
https://www.muscleandstrength.com/workout-routines