Arms · Elbow flexion
Incline Dumbbell Bicep Curls
Incline dumbbell bicep curls are a staple long-head biceps exercise, and this page looks at how to program them. Compared with standing curls they use lighter weights but a deeper stretch, so they work best early in a session, in moderate rep ranges, with a slow lowering phase and steady progression.
Also known as: Incline bicep curls, Incline curls for biceps, Incline dumbbell biceps curl workout
- Muscle group
- Arms
- Movement pattern
- Elbow flexion
- Type
- Isolation
- Equipment
- Dumbbells, Adjustable bench
- Difficulty
- Intermediate
What muscles does the incline dumbbell bicep curls work?
Primary movers
- Biceps brachii (long head)
Assisting muscles
- Brachialis
- Brachioradialis
- Forearm flexors
This exercise trains the long head of the biceps in a stretched position. That is the reason to use it over a standing curl, which is strongest in the middle of the range.
Standing curls tend to feel easiest at the bottom and hardest in the middle. Incline curls flip that, making the bottom the hardest part, which loads the biceps differently.
Because the stretch is deep, the best results come from slow lowering and a full range. Fast, heavy reps lose the benefit and strain the tendon.
Combining incline curls with a preacher-style or concentration curl gives a good mix of stretched and shortened work for the whole biceps.
How to do the incline dumbbell bicep curls
Setup
- 1
Set a bench at 45 to 60 degrees.
- 2
Sit back with a dumbbell in each hand.
- 3
Let your arms hang fully extended behind your torso.
- 4
Keep your head and shoulders against the bench.
Execution
- 1
Curl both dumbbells up together, or alternate.
- 2
Keep your upper arms still.
- 3
Squeeze at the top.
- 4
Lower for two to three seconds.
- 5
Reach full extension on every rep.
- 6
Do not swing.
Common incline dumbbell bicep curls mistakes
Treating it like a heavy curl
Heavy loads cause swinging and reduce the stretch.
The fix: Choose a moderate weight and control the lowering phase.
Cutting the range
Stopping short of full extension loses the long-head stretch.
The fix: Lower until your arms are straight.
Placing it late in the workout
Fatigue makes the stretched position harder to control.
The fix: Do it first or second in your biceps session.
Always using the same angle
Never changing the bench angle limits variety.
The fix: Vary between 45 and 60 degrees across blocks.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | Moderate, 1–2 RIR | 60–90 s |
| Lengthened focus | 3 | 10–15 | Light to moderate | 60 s |
| Beginner | 2 | 10 | Light | 60 s |
Pair it with a shortened-position curl such as a concentration or preacher curl. Train biceps twice a week and add weight in the smallest increments. Keep the angle consistent while you track progress.
Running the incline dumbbell bicep curls in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayIncline Dumbbell Bicep Curls variations and alternatives
Incline Dumbbell Curl
AlternativeThe same exercise, with a focus on technique and setup.
Dumbbell Concentration Curl
AlternativeA shortened-position curl for the peak.
Dumbbell Bicep Curls
EasierA standing curl with less stretch.
Barbell Preacher Curl
AlternativeA strict curl for the short head.
Dumbbell Hammer Curls
AlternativeA neutral-grip curl for the brachialis.
Frequently asked questions
How often should I do incline curls?
Once or twice a week as part of a biceps session is plenty.
How many reps should I do?
8 to 12 reps for most sets, with a slow lowering phase.
Are incline curls better than standing curls?
They stretch the long head more, so they are a useful addition. Standing curls allow heavier loads. Use both.
Should I alternate arms?
Either works. Alternating gives each arm a rest. Curling together is quicker.
How do I progress them?
Add weight in small steps when you hit the top of your rep range with a full stretch.
Hercules tracks every incline dumbbell bicep curls you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play