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§ L · Exercises · BicepsUpdated 6/2026

Incline Dumbbell Curl

Builds your biceps and elbow flexor strength. Stronger biceps help with pulling exercises and everyday lifting.

Muscle group
Biceps
Equipment
Dumbbell
Exercise type
Isolation
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Biceps
Supporting muscles
Forearm

How to perform

§ 02 · Steps
  1. 01

    Set the incline bench to a 45–60 degree angle and lean your back firmly against the bench, brace your core, and keep your shoulder blades lightly pulled together.

  2. 02

    Grab the dumbbells and let your arms hang straight at your sides, keeping your upper arms against the bench and your wrists in a neutral position.

  3. 03

    Curl the dumbbells up by bending your elbows without bringing your elbows forward, and briefly squeeze at the top.

  4. 04

    Lower the dumbbells back down under control to full elbow extension, keeping your upper arms stationary throughout the movement.

  5. 05

    Repeat for the desired number of repetitions using the same range of motion and tempo.

Beginner's guide

§ 03 · Guide
What it works

Builds your biceps and elbow flexor strength. Stronger biceps help with pulling exercises and everyday lifting.

What it should feel like

You should feel it in your biceps. It should not mainly be in your lower back, shoulders, or wrists.

Most common mistake

A common mistake is letting your elbows drift forward or swinging the weights. Keep your upper arms against the bench and lower the weights under control.

How to get started at the gym

§ 04 · SisuLift

Incline Dumbbell Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your upper arms against the bench at all times and avoid using momentum. Use a full range of motion and lower the weights more slowly than you lift them.

The incline bench position stretches the biceps at the bottom of the movement and emphasizes the long head of the biceps.

More exercises: Biceps

§ 06 · Same muscles

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