At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Elbow flexion |
| Primary muscle | Biceps |
| Also works | Brachialis, Forearm Flexors |
The movement, step by step.
- Sit back on a moderately inclined bench with feet planted and dumbbells hanging at your sides.
- Turn the palms forward and keep your upper arms hanging naturally rather than forcing them backward.
- Bend the elbows to curl toward the shoulders while the upper arms remain mostly still.
- Lower slowly to a comfortable straight-arm position, keeping shoulders against the pad.
Technique cues
- Keep the head supported and neck relaxed.
- Let the elbows straighten without forcing a stretch.
- Use less load than a standing curl if needed.
Common mistakes
- Sliding the elbows forward to lift heavier weights.
- Dropping into a painful stretch at the bottom.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Incline Dumbbell Curl — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Incline Bicep Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.