Incline Dumbbell Curl Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull (Bilateral)
  • Beginner
  • Forearms
Biceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. 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.
  2. Using a supinated (palms up) grip, take a deep breath and curl both dumbbells towards your shoulders.
  3. Once the biceps are fully shortened, slowly lower the weights back to the starting position.
  4. Repeat for the desired number of repetitions.

Exercise Tips

  1. 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.
  2. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
  3. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.

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15 Comments+ Post Comment

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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?

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Posted Thu, 04/03/2014 - 05:22
Ashish B V

Good One to try.

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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"

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Posted Sun, 02/16/2014 - 02:30

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

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Posted Sat, 10/05/2013 - 10:52
Johnny D

How many wreaks should I exercice?

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Posted Sun, 09/01/2013 - 03:36

Narender u need to look in workout section for ur answer

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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

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Posted Wed, 08/21/2013 - 09:57

it's all about isolation!!!!

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Posted Tue, 08/13/2013 - 17:41

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

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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 ;)

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Posted Mon, 04/08/2013 - 12:09
some guy


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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.

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Posted Thu, 04/26/2012 - 05:32

Guess you didn't see the workouts section.

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Posted Thu, 06/19/2014 - 07:37

lead us to the right link pls :)

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Posted Thu, 10/09/2014 - 21:43