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Biceps

Seated Incline Dumbbell Curl

The Seated 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 seated curl

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

How to do it

  1. Set an adjustable bench to about 55 degrees and sit back with a dumbbell in each hand.
  2. Let both arms hang straight down behind the line of the torso, palms facing forward.
  3. Keep the upper arms still and curl the dumbbells toward the shoulders.
  4. Squeeze at the top while the shoulders stay against the pad.
  5. Lower slowly all the way until the arms hang straight again.

Tips

  • Let the arms hang fully at the bottom to use the stretched position of the biceps.
  • Keep the elbows pointing at the floor instead of letting them swing forward.

Common mistakes

  • Lifting the shoulders off the pad as the dumbbells come up.
  • Cutting the range short at the bottom.

Muscles worked by the Seated 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.

Seated Incline Dumbbell Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Seated Incline Dumbbell Curl work?

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

Is the Seated Incline Dumbbell Curl good for beginners?

Yes. The Seated 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 Seated 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 Seated 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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