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Biceps

Incline Dumbbell Curl

The Incline Dumbbell Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 36%, biceps (short head) 26% and brachialis 18%.

Also known as: incline curl, incline db curl

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)
Incline Dumbbell Curl demonstration

How to do it

  1. Set a bench to about 45 to 60 degrees and sit back on it with a dumbbell in each hand.
  2. Let your arms hang straight down beside the bench, palms facing forward.
  3. Keep your head and back on the pad and the upper arms still.
  4. Curl both dumbbells up toward your shoulders.
  5. Lower slowly until the arms hang straight again.

Tips

  • The hanging arms sit behind the torso, so the biceps start stretched: go lighter than a standing curl.
  • Keep the elbows pointing at the floor throughout.

Common mistakes

  • Bringing the elbows forward as the dumbbells rise.
  • Lifting the shoulders off the pad.

Muscles worked by the Incline Dumbbell Curl

  • Biceps (long head) Primary36%
  • Biceps (short head) Primary26%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Incline Dumbbell Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Incline Dumbbell Curl work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Incline Dumbbell Curl good for beginners?

Yes. The Incline Dumbbell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Incline Dumbbell Curl?

For example the Bayesian Curl, Bayesian Curl (Cuff) and Cable Curl Behind Back. They train mostly the same muscles, some with different equipment.

How do you make the Incline Dumbbell Curl harder?

Add weight or reps, or move on to the Bayesian Curl and Bayesian Curl (Cuff).

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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