Incline Dumbbell Curl

First Of All Thanks For Landing This Article, If You Are Searching for How To Do Incline Dumbbell Curl Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Incline Dumbbell Curl

Exercise Details:

  1. Force: Pull
  2. Synergists: Brachialis, Brachioradialis
  3. Target muscle: Biceps Brachii (especially the long head)
  4. Mechanics: Isolation

How To Do Incline Dumbbell Curl?

  1. Holding a pair of dumbbells.
  2. Sit on a bench that is inclined at 45 to 60 degrees.
  3. Allow your arms to hang straight down by your sides, with your palms facing inward (neutral grip).
Incline Dumbbell Curl


  1. Keeping your upper arms still, exhale as you slowly curl one dumbbell up towards your shoulder.
  2. As the dumbbell rises, gradually supinate your forearm (rotate it outward) so that your palm faces your shoulder by the top of the movement.
  3. Hold for a count of three and squeeze your biceps.
  4. Inhale as you slowly reverse the motion and return the dumbbell to the starting position.
  5. Repeat the movement with your opposite arm.
  6. Alternate arms.

Some Tips:

  1. Keep your upper arms fixed.
  2. Only your forearms should move.
  3. Make sure you fully supinate your forearms.
  4. When a muscle is stretched, it can contract with more force.
  5. In the starting position of the incline dumbbell curl, the long head of your biceps brachii is more stretched than the short head.
  6. As a result, it gets more involved in the lift.
  7. Since the majority of your biceps’ peak is made up of the long head, the incline dumbbell curl is great for building a bigger biceps peak.
  8. Instead of alternating your arms during the incline dumbbell curl, you can complete all of the repetitions for one arm before performing the repetitions for the opposite arm.
  9. In order to promote the development of equal strength, start with your weaker arm, and never perform more repetitions with your stronger arm.

How To Do Incline Dumbbell Curl Video:

Incline Dumbbell Curl
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