Dumbbell exercise

Incline Dumbbell Curl form, muscles worked, and workout tracking

The incline dumbbell curl is performed seated on a back-supported incline bench with the arms hanging behind the torso, placing the long head of the biceps under a loaded stretch through the entire range. Lifters use it as a key hypertrophy movement because the stretched starting position and eliminated body English make it one of the most demanding strict curl variations.

Incline Dumbbell Curl illustration

How to do Incline Dumbbell Curl

  1. 1Set a bench to roughly a 45 to 60 degree incline, sit back fully, and let both arms hang straight down behind your torso with a dumbbell in each hand.
  2. 2Keep your head and upper back against the pad and your palms facing forward.
  3. 3Exhale as you curl both dumbbells up without letting your elbows drift forward toward your shoulders.
  4. 4Avoid shrugging or arching off the bench to move heavier weight.
  5. 5Squeeze at the top, then inhale as you lower slowly until your arms are fully extended and you feel a stretch through the biceps.

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Track Incline Dumbbell Curl in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.