Incline Bench Dumbbell Bicep Curls Post

Also known as “Incline Bench Dumbbell Curl” and “Dumbbell Curl Incline Bench”

Most people prefer performing bicep exercises like standing barbell & dumbbell curls, hammer curls, preacher curls etc. These are excellent bicep exercises, but incline dumbbell curl is another exercise that provides some additional unique benefits such as:

(i) Increased range of motion,

(ii) Increased time under tension

(iii) Greater stretch on the biceps; and

(iv) Allows no cheating.

That being said, still you should perform the other bicep exercises as they really are great exercises – but include the incline bicep curls also in your bicep workout routine.

How To Do Incline Dumbbell Bicep Curls – Correct Form, Proper Movement & Technique

In this post you will find how to do incline bench dumbbell bicep curls for beginners & seniors – its correct form, correct movement with tips & video. You can watch the VIDEO demonstrating the exercise at the end of article.

Start Position

Set the angle of an adjustable bench to about 45 degrees. Select a pair of dumbbell of desired weight. Sit on the bench, hold a dumbbell in each hand at arms length and arms hanging down straight. Rest your upper back & traps on the bench. You may like to rest your head as well on the bench. Keep your chest up and elbows close to your torso. You can elect to position your palms neutral or facing up, as you like. This is your starting position.

Incline Dumbbell Curl Tips For Start Position

(i) Choose lighter weight as compared to what you use for standing bicep curls.

(ii) Palms facing up position offers a greater stretch.

(iii) The lower you set angle of the bench, the more will be the range of motion; and your bicep muscles will also remain under tension longer.


(i) While holding your upper arm stationary, curl both the dumbbells up toward your shoulders. Make sure to move only your forearms, without any body movement. Continue to lift the dumbbells, until the dumbbells are at shoulder level and biceps are fully contracted.

(ii) Hold the dumbbells for a second at the top and squeeze your biceps as hard as possible.

(iii) Slowly lower the dumbbells back to the starting position. This completes one rep. Repeat for the desired number of repetitions.

Incline Dumbbell Curl Tips

(a) Keep a slight bend in the elbow at the bottom of the movement so as to maintain tension all through the biceps.

(b) Perform the exercise in slow and controlled movements to maximize muscle tension and increase muscle-mind connection.

(c) If your head tends to come off the bench while you perform the exercise, roll up a towel & place it firmly between your neck and the bench.

Watch this video to learn how to do seated incline dumbbell curl exercise:

You can perform this exercise using both the dumbbells simultaneously (as described and demonstrated in the video) or alternatively.

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