- EquipmentDumbbell
- PatternIsolation
- Reps8 to 15 reps
- Joint loadNone flagged
Set a bench to a moderate incline and lie back with a dumbbell in each hand, arms hanging straight down behind your torso.
First cueKeep your back and head on the bench.
How to do the Incline Dumbbell Curl
Set up. Set a bench to a moderate incline and lie back with a dumbbell in each hand, arms hanging straight down behind your torso.
- Curl the dumbbells up, keeping your upper arms still.
- Squeeze at the top.
- Lower slowly to a full stretch.
Form cues
- Keep your back and head on the bench.
- Let the arms hang straight at the bottom.
- Use lighter weights than a standing curl.
Common mistakes
- Bringing the elbows forward.
- Cutting the stretch short.
Muscles worked
Main target: Biceps. The biceps runs down the front of the upper arm. It bends the elbow and turns the palm up, and it helps in every pull.
On the way: Forearms.
Its other side: Triceps, in the arms pattern.
What to pair it with
Movements that round out a workout with the Incline Dumbbell Curl, from the same catalog the StatBlockFit app logs.
- Dumbbell Overhead Extension Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Single-Arm Dumbbell Row Same pull session: it trains the upper back.
- Pull-Up Same pull session: it trains the lats.
A complete workout around it
4 movements, the Incline Dumbbell Curl first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Incline Dumbbell Curl 3 × 8 to 15 reps
- Dumbbell Overhead Extension 3 × 8 to 15 reps
- Single-Arm Dumbbell Row 3 × 6 to 15 reps
- Pull-Up 3 × 3 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Gym or cable swap
Cable Hammer Curl
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Dumbbell Curl.
Other variations of the Dumbbell Curl: Concentration Curl and Zottman Curl.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Incline Dumbbell Curl is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Incline Dumbbell Curl?
Set up: Set a bench to a moderate incline and lie back with a dumbbell in each hand, arms hanging straight down behind your torso. Steps: 1. Curl the dumbbells up, keeping your upper arms still. 2. Squeeze at the top. 3. Lower slowly to a full stretch. Form cues: Keep your back and head on the bench. Let the arms hang straight at the bottom. Use lighter weights than a standing curl. Common mistakes: Bringing the elbows forward. Cutting the stretch short.
What muscles does the Incline Dumbbell Curl work?
It trains the biceps as its main target and works the forearms on the way.
What can I do instead of the Incline Dumbbell Curl?
In a gym: Cable Hammer Curl. Each trains the same main muscle.
What should I pair the Incline Dumbbell Curl with?
Good partners in the same workout are Dumbbell Overhead Extension, Single-Arm Dumbbell Row and Pull-Up.
How heavy should the Incline Dumbbell Curl be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.