- Target muscle: Biceps Brachii (especially the long head)
- Synergists: Brachialis, Brachioradialis
- Mechanics: Isolation
- Force: Pull
- Holding a pair of dumbbells, sit on a bench that is inclined at 45 to 60 degrees.
- Allow your arms to hang straight down by your sides, with your palms facing inward (neutral grip).
- Keeping your upper arms still, exhale as you slowly curl one dumbbell up towards your shoulder. As the dumbbell rises, gradually supinate your forearm (rotate it outward) so that your palm faces your shoulder by the top of the movement.
- Hold for a count of two and squeeze your biceps.
- Inhale as you slowly reverse the motion and return the dumbbell to the starting position.
- Repeat the movement with your opposite arm.
- Alternate arms.
Comments and tips
- Keep your upper arms fixed. Only your forearms should move.
- Make sure you fully supinate your forearms.
- When a muscle is stretched, it can contract with more force. In the starting position of the incline dumbbell curl, the long head of your biceps brachii is more stretched than the short head. As a result, it gets more involved in the lift.
- Since the majority of your biceps’ peak is made up by the long head, the incline dumbbell curl is great for building a bigger biceps peak.
- 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. In order to promote the development of equal strength, start with your weaker arm, and never perform more repetitions with your stronger arm.
- See also the incline dumbbell inner-biceps curl and the supine dumbbell curl.
Incline dumbbell curl video