Incline Dumbbell Curl

A dumbbell curl variation targeting the biceps in a lengthened position. Useful for lifters aiming to build arm size through a larger curling range.

Also known as: incline DB curl, incline dumbbell curls, DB incline curl, dumbbell incline curls, incline bench dumbbell curl

How to do the Incline Dumbbell Curl

Sit on an inclined bench, ensuring your back and shoulders are supported.
Let dumbbells hang with palms facing forward, elbows slightly behind your torso.
Curl the weights up, bending your elbows; avoid rolling your shoulders forward.
Lower the weights slowly back to the starting position, arms fully extended.

Full technique — 6 steps

Set a bench to a moderate incline and sit back with your head and shoulders supported.
Let the dumbbells hang straight down with palms facing forward and elbows slightly behind your torso.
Keep your upper arms fixed against the bench angle and start with elbows fully extended.
Curl the dumbbells upward by bending your elbows without letting your shoulders roll forward.
Raise until your forearms approach vertical and your biceps are fully shortened.
Lower the dumbbells back along the same path until your elbows reach full extension again.