Incline Dumbbell Bicep Curls
-
Strength Training
Upper Body
Arm Isolation
-
Incline Bench
Dumbbells
-
Beginner to Intermediate
Overview
The Incline Dumbbell Bicep Curl targets the long head of the biceps with increased tension due to the extended shoulder position. Performing curls on an incline prevents momentum and forces strict form, making this an excellent isolation movement to build biceps peak and arm control.
Muscles Worked
PRIMARY:
Biceps brachii (long head emphasis)
SECONDARY:
Brachialis
Brachioradialis
Forearms (stabilization)
STEP-BY-STEP INSTRUCTIONS
Set an incline bench to about 45-60 degrees and sit back with your arms hanging down fully extended, palms facing forward, holding dumbbells.
Keep your elbows close to your sides and avoid moving your shoulders.
Slowly curl the dumbbells toward your shoulders, squeezing your biceps at the top.
Lower the weights back down in a controlled motion, fully extending your arms.
Repeat for the desired number of reps.
Benefits
Isolates and strengthens the long head of the biceps
Promotes biceps peak development
Reduces momentum, forcing strict form
Enhances arm definition and control
Excellent variation for hypertrophy and accessory work
COACHING CUES
Let your arms hang fully to start-this stretch activates the long head
Curl with control: avoid swinging or using your shoulders
Keep elbows in place and tucked throughout
Squeeze at the top, then fully extend to stretch the biceps
Keep your upper back and shoulders relaxed on the bench
Notes
Add this biceps builder to upper body days or arm-focused sessions to maximize tension and shape your arms with precise, effective curls.