How to do incline bicep curls with dumbbells:
- Sit on an incline bench set to a 45 or 60-degree angle.
- Hold dumbbells down at your sides, palms facing towards your body.
- Squeeze biceps and bend elbow to bring weights to shoulder level.
- Rotate wrists as you lift, ending with palm facing your chest.
- Lower the dumbbells back to the starting position.
- Repeat.
Muscle groups worked
Benefits
This is the ultimate exercise for building your biceps, targeting the long head of the biceps brachii muscle.
Using the incline bench stretches your arm and allows for a greater range of motion during the lift compared to the traditional standing bicep curl.
Improve your form and technique
- Use slow and steady movements, keeping your upper arms still.
- Tuck your chin throughout the movement, as if holding an egg under your chin.
- Rotate your shoulders outward to engage your lats.
- Keep your upper back tight and stable throughout the lift.
- To focus on your lifting form, try lifting one arm at a time: the alternate incline dumbbell curls variation.