Mastering Incline Dumbbell Curl Exercise: Your Comprehensive Guide

Incline Dumbbell Curl Exercise
Image Credit: Nevels Fitness (see video below)

Incline dumbbell curls can be the ideal exercise for individuals who want to enhance their biceps and be a powerhouse in the gym. Despite being disregarded by many, this workout is an excellent way to boost bicep size, posture, and overall strength.

This article will explore the advantages of incline dumbbell curls, the body parts affected, the equipment required, a step-by-step guide on performing the exercise, as well as common errors to avoid.

Benefits of Incline Dumbbell Curls

Incline dumbbell curls are a fantastic way to target your biceps, as well as your forearms and shoulders. By using an incline bench, you’re able to isolate your biceps and create more tension in the muscle. This tension will result in bigger and stronger biceps over time.

Furthermore, incline dumbbell curls can help improve your posture. This exercise works your back and shoulder muscles, which are essential for maintaining good posture. Additionally, incline dumbbell curls can also increase your overall strength, which can benefit your performance in other exercises.

What Body Parts are Impacted by Incline Dumbbell Curls

As previously mentioned, incline dumbbell curls primarily target your biceps. However, your forearms and shoulders also come into play during the exercise. By working these muscles, you’ll be able to achieve a more balanced and defined physique.

Equipment You Need to do the Incline Dumbbell Curls

To perform incline dumbbell curls, you’ll need an incline bench and a pair of dumbbells. It’s important to choose dumbbells that are appropriate for your fitness level. You don’t want to select weights that are too heavy, as this can lead to injury.

Similarly, weights that are too light won’t provide the necessary resistance to work your muscles effectively.

Steps for Doing Incline Dumbbell Curls

Step 1: Begin by setting an incline bench at a 45-degree angle, making sure it is safely locked in position to prevent any mishaps or injuries during your workout.

Step 2: Sit down on the bench, aligning your back securely against the inclined surface. Hold a dumbbell in each hand using a neutral grip, and let your arms extend straight down towards the ground, forming a right angle with your upper body.

Step 3: Brace your core and keep a gentle bend in your elbows. Slowly raise the dumbbells towards your shoulders in a steady motion, ensuring your elbows remain close to your sides to optimize muscle activation. Keep your shoulders stable, and refrain from any extraneous movements.

Step 4: When the dumbbells reach your shoulders, pause momentarily to sustain muscle tension. Pay attention to your breathing – exhale as you lift the weights and inhale while lowering them.

Step 5: With a controlled pace, lower the dumbbells back to their initial position, exercising caution and control throughout the movement to avoid injury and promote proper muscle engagement.

Step 6: Complete the desired number of reps for this exercise, emphasizing correct form and technique, to experience the advantages of this upper body strengthening workout fully.

Here is a video showing how to do Incline Dumbbell Curls.

Mistakes to Avoid while doing Incline Dumbbell Curls

One common mistake people make while doing incline dumbbell curls is using too much weight. Using too much weight can lead to poor form, which can result in injury.

It’s important to choose a weight that is challenging but still allows you to maintain proper form.

Another mistake to avoid is swinging your arms while performing the exercise. Swinging can take the tension off your biceps and result in a less effective workout.

Instead, focus on keeping your elbows close to your body and your movements slow and controlled.

Finally, avoid using momentum to lift the dumbbells. This can lead to a less effective workout and potentially cause injury. Instead, focus on using your biceps to lift the weights.


Incline dumbbell curls are a fantastic exercise for building bigger and stronger biceps, improving your posture, and increasing your overall strength. By using an incline bench, you’re able to isolate your biceps and create more tension in the muscle.

It’s significant to pick a weight that is challenging but still allows you to maintain proper form and avoid common mistakes such as swinging your arms or using momentum to lift the weights.

With consistent practice, incline dumbbell curls can help you achieve your fitness goals and take your biceps to the next level. For another exercise using dumbbells, check out the dumbbell row!