Dumbbell Incline Curl
The Dumbbell Incline Curl primarily works the Biceps Brachii (Long Head), with secondary activation of the Brachialis, Brachioradialis and stabilizer support from the Anterior Deltoid, Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Incline Curl is an intermediate isolation exercise performed with dumbbell, following a flexion movement pattern. It primarily targets the Biceps Brachii (Long Head), with secondary engagement of the Brachialis, Brachioradialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Biceps Brachii (Long Head).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head) |
| Secondary | Brachialis, Brachioradialis |
Muscles Worked
The Biceps Brachii (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit back on 45-60 degree incline bench.
- With arms hanging down straight, position two dumbbells with palms facing inward.
Execution
- With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder.
- Lower to original position and repeat with opposite arm.
- Continue to alternate between sides.
Comments
- This exercise may be performed by alternating (as described), simultaneous, or in simultaneous-alternating fashion.
- When elbow is fully flexed, it can travel forward slightly, allowing forearms to be no more than vertical.
- This additional movement allows for relative release of tension in muscles between repetitions.
- Also seemechanical analysis of arm curlandquestion regarding elbow position.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head)) and can be substituted based on your equipment or variation preferences.
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