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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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