incline dumbbell curl

arm exercises

The incline dumbbell curl is another curl variation that offers a wider range of motion on the bicep. Because of the incline position, your arms will naturally move further behind your body than they would on any other curl variation.

The incline dumbbell curl therefore stretches the bicep, before contracting it into the curl. As a result; it contracts with more force and results in bigger biceps.

How to perform an incline dumbbell curl

To perform an incline dumbbell curl; grab your chosen dumbbells and set a bench to a 30-45 degree angle. Take a seat with your back firmly against the back rest.

Holding a dumbbell in each fully extended arm, slowly curl it in towards your shoulder, squeezing the muscle at the top.

Slowly lower the dumbbell back down until your arm is again fully extended. Keep your elbows close to your body throughout the exercise. Remember that you should only be moving the weight only through the movement of your elbow.

Go for reps.

Incline dumbbell curl: Common mistakes to avoid

If you are performing your incline dumbbell curl with incorrect form, you may unintentionally recruit other muscle groups during the exercise. In addition to this, you will poorly engage the intended muscle groups. As a result; this will hinder your bicep gains at best and result in injury at worst.

Furthermore; you should always keep the muscle you intend to work in mind while you are performing the exercise. Besides keeping you in check, this is the ideal way to ensure targeted results.

Finally; remember that above all else, the incline dumbbell curl is an isolation exercise. What that means is; its intention is to work a single muscle group (your biceps), in one single joint movement (your elbow). With this in mind; there should be no swinging through your shoulder, or using your body for momentum.

Reps and sets

As with all exercises, your incline dumbbell curls need to be worked into your overall bigger picture. Therefore; how many reps and sets you perform with each exercise depends entirely on where you are physically and most importantly; your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.