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All biceps exercisesBiceps · Gym

Incline Dumbbell Curl

Arms behind the body puts the long head in a deep stretch.

IntermediateDumbbells + bench3 × 10–12
Incline Dumbbell Curl demonstration thumbnail — Incline Dumbbell Curl Tutorial | Proper Form, Common Mistakes & Injury Prevention Tips
Biceps (long head)Dumbbells + bench

Incline Dumbbell Curl

Demo · Syracuse Fitness Center

Verified Incline Dumbbell Curl demonstration by Syracuse Fitness Center. Click to play.

How to do the Incline Dumbbell Curl

  1. 1Let arms hang back
  2. 2Curl only forearm
  3. 3Full stretch at bottom

Benefits of the Incline Dumbbell Curl

  • Builds strength and size in the biceps (long head) through a deep, loaded stretch
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services