Incline Dumbbell Curl
Curl seated on an incline bench, working the biceps from a stretched position.
- Primary muscleBiceps
- Also worksForearms
- EquipmentDumbbells and bench
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Dumbbells and bench
How to do the Incline Dumbbell Curl
4 steps, in the order you do them.
- Sit on a bench inclined at 45-60° with a dumbbell in each hand and your arms hanging behind your torso.
- With your palms facing forward and your elbows still, bend your arms to curl the dumbbells up to your shoulders.
- Squeeze your biceps at the top without moving your elbows forward.
- Lower in a controlled way until your arms are fully extended.
Muscles worked
Common Incline Dumbbell Curl mistakes
What goes wrong most often when you do the Incline Dumbbell Curl, and how to fix it.
Your elbows drift forward and your arm loses the stretch from the bench.
Let your arms hang vertically behind your torso and keep your elbows there as you lift.
Your head and shoulders come off the backrest.
Keep your head, back and shoulders on the bench through the whole set.
The bench is almost flat and your shoulders are strained.
Use an incline of 45 to 60 degrees. If you feel tightness at the front of your shoulder, raise it a little.
Alternatives to the Incline Dumbbell Curl
They work the biceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 4 of the 36 routines.
- Experienced3 × 10–12
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 3 × 10–12 | 1:30 |
| Arm specialization | Intermediate and advanced | 3 × 10–12 | 1:15 |
| PPL 6 days high volume | Advanced | 3 × 10–12 | 1:30 |
| Arnold split 6 days | Advanced | 3 × 10–12 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Incline Dumbbell Curl
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Arm specialization4 days · 65 min · Intermediate and advancedSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More biceps exercises
Preacher CurlBiceps · EZ bar and bench
Cable Bicep CurlBiceps · Cable machine
Alternating Dumbbell Bicep CurlBiceps · Dumbbells
Barbell CurlBiceps · Barbell
Frequently asked questions
What muscles does the Incline Dumbbell Curl work?
The Incline Dumbbell Curl works mainly the biceps. It also works the forearms.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 1 minute and 22.5 seconds of rest.
Which routines include the Incline Dumbbell Curl?
It appears in 4 of the 36 Mobbe routines, such as Intermediate PPL 6 Days, Arm specialization, and PPL 6 days high volume.