Dumbbell Incline Bicep Curl
Maximize bicep peak and growth with this deep-stretch exercise. The incline angle isolates the long head of the bicep, eliminating momentum for a more intense, effective muscle contraction.
The Dumbbell Incline Bicep Curl mainly works the biceps, with help from the forearms. You'll need: barbell.
Required Equipment
Dumbbell Incline Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Dumbbell Incline Bicep Curl
Setup
Set an adjustable bench to an incline of approximately 45 degrees.
Sit on the bench with your back pressed firmly against the pad.
Hold a dumbbell in each hand with your arms hanging straight down at your sides.
Execution
Keep your upper arms stationary close to your torso. Your elbows should be pointed toward the floor throughout the entire movement.
Curl the dumbbells upward by contracting your biceps, keeping your wrists neutral.
Squeeze your bicep at the top of the movement for a brief contraction.
Slowly return the bells to the starting position, ensuring your arms are fully extended at the bottom to maintain the deep stretch intended by the incline angle.
Avoid using momentum or swinging your body off the bench to lift the weights.
Dumbbell Incline Bicep Curl FAQs
What muscles does the Dumbbell Incline Bicep Curl work?
The Dumbbell Incline Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Incline Bicep Curl?
Barbell.
What workout day should the Dumbbell Incline Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
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