Incline Dumbbell Curl Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Beginner
  • None
Click to Enlarge
Click to Enlarge
Biceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Setu p for the incline dumbbell curl by setting the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
  2. Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding.
  3. You should be holding the dumbbells with an underhand grip, palms facing up.
  4. Take up the slack in your arms by slightly bending them, as this will put tension on the biceps. This is the starting position for the exercise.
  5. Keeping your elbows fixed, slowly curl both the dumbbells up as far as possible.
  6. Squeeze the biceps, and then slowly lower them back to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  1. Keep the rep timing slow and control the weight on the way down.
  2. Keep your elbows fixed. They should not come forward as you curl the weight up as only your forearms should move.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.


15 Comments+ Post Comment

No Profile Pic
Posted Sun, 05/03/2015 - 02:39
Ryan Mitchell

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?

No Profile Pic
Posted Thu, 04/03/2014 - 05:22
Ashish B V

Good One to try.

No Profile Pic
Posted Wed, 03/05/2014 - 17:21
travis picometer

I believe a wise man once said "a bell that doesn't ring is a dumb bell"

No Profile Pic
Posted Sun, 02/16/2014 - 02:30

Any other excersie instead of incline dumbell....???

No Profile Pic
Posted Sat, 10/05/2013 - 10:52
Johnny D

How many wreaks should I exercice?

No Profile Pic
Posted Sun, 09/01/2013 - 03:36

Narender u need to look in workout section for ur answer

No Profile Pic
Posted Thu, 06/19/2014 - 07:36

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

No Profile Pic
Posted Wed, 08/21/2013 - 09:57

it's all about isolation!!!!

No Profile Pic
Posted Tue, 08/13/2013 - 17:41

Is It ok to do this same stuff for 10 wreaks straight?

No Profile Pic
Posted Wed, 04/17/2013 - 18:50

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 ;)

No Profile Pic
Posted Mon, 04/08/2013 - 12:09
some guy


No Profile Pic
Posted Sat, 03/24/2012 - 05:05
Narender Kumar

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.

No Profile Pic
Posted Thu, 04/26/2012 - 05:32

Guess you didn't see the workouts section.

No Profile Pic
Posted Thu, 06/19/2014 - 07:37

lead us to the right link pls :)

No Profile Pic
Posted Thu, 10/09/2014 - 21:43