How to Do Incline Dumbbell Curls With Perfect Form

The incline dumbbell curl is an isolation exercise that works the muscle groups in your arms. Perform incline dumbbell curls by sitting on an incline bench set to a 45- or 60-degree angle. Hold a pair of dumbbells at your side. Squeeze your biceps and bend your elbows to lift the dumbbells to shoulder level, then lower them again. Repeat this movement for the desired number of reps.

For incline dumbbell curls, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Adjust the bench to an incline of 45–60 degrees.
2. 2. Grab a pair of dumbbells and sit down with your back against the bench. Allow your arms to hang by your sides with your palms facing forward. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable throughout the entire set. All repetitions should begin from this position.
4. 4. While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders. Squeeze your biceps and pause at the top of the movement.
5. 5. While keeping your upper arms still, slowly straighten your elbows to return to the starting position. Come to a complete stop at the bottom before beginning another repetition.

Once you’ve mastered incline dumbbell curls, try one of these variations.

1. 1. Alternate incline dumbbell curls: If you want to focus on your lifting form, try performing this variation by lifting one arm at a time.
2. 2. Flexor incline dumbbell curls: Perform this variation by rotating your wrists during the movement, finishing with your palms facing your chest.
3. 3. Incline hammer curls: Practice incline hammer curls by lifting a pair of dumbbells using a neutral grip with your palms facing each other during the full range of motion.

Regularly practicing incline dumbbell curls can have several benefits.

1. 1. Incline dumbbell curls can help you build bigger biceps. The incline dumbbell curl targets the long head of the biceps brachii muscle.
2. 2. Incline dumbbell curls allow for a greater range of motion. When compared to a traditional biceps curl, the incline dumbbell curl stretches your arm and allows for a greater range of motion during the lift.
3. 3. Incline dumbbell curls are versatile. The incline dumbbell curl is a useful home workout to help you build muscle in your upper body for more advanced compound exercises like the deadlift, bench press, and barbell row.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.