Incline Dumbbell Curl: Muscle Worked, How To Do & Form

Do you dream of having sleeve-busting arms that turn heads wherever you go? The incline dumbbell curl is the secret weapon for building impressive biceps and achieving that coveted gun show-worthy physique.

Many people focus solely on traditional bicep exercises, such as the barbell curl, but the incline dumbbell curl offers a unique and highly effective way to target your biceps from a different angle.

If you’re not already doing incline dumbbell curls, you’re missing out on some serious gains. The incline position stretches your biceps to their fullest, which provides a unique training stimulus that many other bicep curl variations don’t offer. This can help you build bigger, stronger biceps.

Here, we’ll talk about the following topics:

• What is Incline Dumbbell Curl
• Dumbbell Incline Curl Muscle Worked
• How To Do Incline Curl
• Tips For Proper Form
• Sets and Reps
• Best Variations
• Best Alternates
• Its Benefits

What is Incline Dumbbell Curl

The incline dumbbell curl is a variation of the bicep curl exercise, which is performed on an inclined bench. It is one of the best exercises to train the bicep and brachialis muscles.

One of the primary benefits of the incline dumbbell curl is the increased stretch and range of motion it provides to the long head of your bicep.

The incline curls differs from a traditional curl due to the position of your elbows, which are behind your body and extend your shoulder joint. This unique setup provides several benefits for your bicep muscles.

• The incline dumbbell curl allows your bicep muscle fibers to experience a deep stretch at the bottom of each repetition.
• Furthermore, the eccentric lowering portion of the lift, where you slowly lower the dumbbells back down, takes advantage of the extended range of motion.
• This increased stretch leads to a greater range of motion and promotes muscle development.

The researchers found that the incline dumbbell curl produced the highest EMG activity in the long head of the biceps, followed by the preacher curl and the concentration curl. It also produced the highest EMG activity in the brachialis.

There are different ways to do an incline dumbbell curl to build a bigger and stronger bicep.

• Incline Hammer Curl
• Incline Alternating Curl
• Incline Zottman Curl
• Incline Reverse Curl

Incline Dumbbell Curl Muscle Worked

The incline dumbbell curl is an isolation exercise that primarily works the biceps brachii. It produced the highest muscle activation in the long head of the biceps. It also works the brachialis.

The incline curl has the involvement of several synergist muscles, these muscles include, Brachioradialis

A handful of other muscles worked or play the role of stabilizer muscles, including your forearm muscles especially the wrist flexors.

How To Do Incline Dumbbell Curl

Proper form and technique are crucial to maximize the benefits of the incline dumbbell curl. Here’s a step-by-step guide to performing the exercise correctly:

1. Set an incline bench at a 45-degree angle and sit with your back firmly against the bench.
2. Grab a pair of dumbbells with a supinated grip (palms facing up) and let them hang at arm’s length by your sides.
3. Keep your upper arms stationary throughout the exercise and only move your forearms.
4. Slowly lift the dumbbells towards your shoulders, exhaling as you do so.
5. Keep your elbows close to your torso and avoid any swinging or jerking motions.
6. Once you reach the top of the movement and your biceps are fully contracted, pause for a brief moment to squeeze the muscle.
7. Slowly lower the dumbbells back to the starting position. Inhale as you do this.
8. Control the entire range of motion and avoid letting the dumbbells drop quickly.
9. Repeat for the desired number of reps.

Avoid Common Mistakes During Incline Curl

To get the most out of the incline dumbbell curl and avoid potential injuries, it is important to be aware of common mistakes and how to correct them. Here are some mistakes to watch out for:

1. Using Too Much Weight

It can be tempting to lift a lot of weight, but using too much weight can make your form worse and make you more likely to hurt yourself. It is better to start with a lighter weight and gradually increase as you get stronger.

2. Swinging or Jerking the Dumbbells

To fully engage your biceps and forearms, it’s important to perform the exercise with a slow and controlled movement. Avoid swinging or jerking the dumbbells, as this can strain your muscles or joints and reduce the effectiveness of the exercise.

3. Not Using a Full Range of Motion

To maximize the benefits of the incline dumbbell curl, ensure that you perform the exercise through a full range of motion. Lower the dumbbells until your arms are fully extended, and lift them until your biceps are fully contracted at the top of the movement.

4. Arching your back

If your lower back arches, you will lose the connection with the bench and the stability you need to do the exercise safely. It is important to keep your back flat against the bench throughout the exercise to maintain proper form.

5. Placing your arms too far behind you

When you are sitting on the incline bench, your arms should be in line with your shoulders. If you position your arms too far behind you, you will place an unnecessary burden on your shoulders and increase your likelihood of injury.

6. Moving your upper arm

It is important that your upper arm remains stationary throughout the movement. If you move your upper arm, you will recruit other muscles to help you lift the weights, taking the focus away from your biceps.

Set, Reps And Frequency For Incline Curl

The number of reps you should do depends on your goals, whether they are to increase strength or build muscle mass and endurance.

• For muscle growth, it is best to do for around 6–12 reps per set.
• For strength, around 3–8 reps per set are recommended.
• To build Muscle Endurance, do 15-20+ reps per set.

Here are some general guidelines for the incline curl exercise, including sets, reps, and frequency, in order to enhance muscle mass

Beginner

If you’re new to incline dumbbell curls or strength training in general, start with lighter weights and focus on mastering proper form and technique.

• Sets: Start with 2-3 sets per workout.
• Reps: Perform 8-12 reps per set.
• Frequency: 1-2 times per week.

Intermediate

Once you’re comfortable with the exercise, gradually increase the weight and intensity.

• Sets: Increase to 3-4 sets per workout
• Reps: Aim for 8-12 reps per set with a slightly heavier weight compared to the beginner level.
• Frequency: 2-3 times per week.

Advanced

As an advanced fitness enthusiast, you can add more sets, higher weights, and advanced variations to your incline curl workouts.

• Sets: Perform 4-5 sets per workout
• Reps: Aim for 8-15 reps.
• Frequency: 2-3 times per week, allowing a day of rest between sessions.

Advanced Tips For Incline Curls

For advanced lifters, try these tips for doing incline dumbbell curls.

• Slow Eccentric Phase: Place extra emphasis on the eccentric (lowering) portion of the movement
• Supersets and drop sets: Use supersets or drop sets to increase the intensity of the exercise.
• Isometric Holds: Pause for a few seconds at the midpoint of the curl or when the dumbbells are at shoulder level.
• Progressive Overload: Increase the weight and perform fewer reps to build strength and size.
• Add Variations: Incorporate different variations of incline curls to challenge your muscles in new ways.

Other Ways To Do Incline Dumbbell Curl (Variations)

There are many different ways to do incline dumbbell curls to keep your workout routine fresh and challenge your muscles in different ways. Here are a few popular incline curl variations you can try:

1. Incline Hammer Curl

This is a different way to do the incline curl exercise. You do it on a bench with a neutral grip, like you would hold a hammer. It works on the biceps brachii and brachialis muscles.

Due to the neutral grip the muscles of the forearm, particularly the brachioradialis, are engaged to a greater extent. This makes the forearm stronger and bigger.

The neutral grip of the incline hammer curl places less stress on the wrists than other curl variations. This makes it a good choice for people who have wrist pain or who are prone to wrist injuries.

How To Do Incline Hammer Curl

1. Set up an incline bench at a 45-60 degree angle.
2. Sit down on the bench with your back flat and your feet flat on the floor.
3. Hold a dumbbell in each hand with a hammer grip (palms facing each other).
4. Curl the dumbbells up towards your shoulders.
5. Pause briefly at the top of the movement, squeezing your biceps.
6. Slowly lower the dumbbells back to the starting position.
7. Repeat for the desired number of repetitions.

2. Incline Zottman Curl

The incline Zottman curl engages multiple muscles in the upper arm, including the biceps brachii, brachialis, and brachioradialis. This leads to a more comprehensive and balanced development of the entire arm.

The incline Zottman curl targets different regions of the arm by using both supinated and pronated grips.

• During the concentric phase, a supinated grip works the bicep and brachialis muscles.
• During the eccentric phase, the pronated grip places additional emphasis on the brachioradialis and forearm muscles. It improved the forearm size and grip strength.

How To Do Incline Zottman Curl

1. Set an incline bench to a comfortable angle, typically around 45 degrees.
2. Sit on the bench with your back resting against it and your feet planted firmly on the ground.
3. Hold a dumbbell in each hand with a supinated grip (palms facing up), arms fully extended, and dumbbells hanging by your sides.
4. Exhale and curl the dumbbells toward your shoulder.
5. Keep curling until the dumbbells are close to your shoulders.
6. At the top of the movement, pause briefly, and then rotate your wrists, pronating your grip (palms facing down).
7. Slowly lower the dumbbells back to the starting position.
8. Once the dumbbells are fully lowered, rotate your wrists back into a supinated grip to begin the next repetition.
9. Repeat the desired number of reps.

3. Reverse Incline Dumbbell Curl

The reverse grip used in the incline reverse grip curl places increased emphasis on the brachialis and brachioradialis muscles.

The reverse grip used in this variation challenges the grip strength and forearm muscles more, which helps you develop a stronger grip.

How To Do Reverse Incline Curl

1. Set up an incline bench at a 45-60 degree angle.
2. Sit down on the bench with your back flat and your feet flat on the floor.
3. Hold a dumbbell in each hand with a reverse grip (palms facing down).
4. Curl the dumbbells up towards your shoulder.
5. Slowly lower the dumbbells back to the starting position.

4. Alternate Incline Dumbbell Curl

Using an alternate incline dumbbell curl allows you to focus on each arm, promoting balanced and symmetrical muscle development. It helps to address any strength or size imbalances between the arms.

It improves concentration and the mind-muscle connection, which leads to improved muscle recruitment and improved overall training effectiveness.

How To Do Alternating Incline Curl

1. Set an incline bench to a comfortable angle, typically around 45 degrees.
2. Sit on the bench with your back supported against it, feet firmly planted on the ground.
3. Hold a dumbbell in each hand with a supinated grip (palms facing up).
4. Curl one dumbbell up towards your shoulder.
5. Slowly lower the dumbbell back to the starting position.
6. Repeat on the other side.
7. Continue alternating sides for the desired number of repetitions

Best Alternates Of Incline Dumbbell Curl

1. Zottman Curl
2. Hammer Curl
3. Concentration Curl
4. Preacher Curl
5. Cable Curl
6. EZ-Bar Curl
7. Spider Curl
8. Dumbbell Curl
9. Cross-body Hammer Curl
10. Reverse Grip Curl

Benefits Of Incline Dumbbell Curl

• It focuses on the biceps and brachialis muscles, helping them grow and become stronger.
• Incline dumbbell curl increases the range of motion and muscle activation compared to traditional curls, leading to more effective biceps stimulation.
• It helps to target the long head of the biceps, which contributes to a well-defined biceps peak and aesthetic appearance.
• Adding incline curls to your workout routine gives you more variety and refreshes.
• It challenges the bicep muscles in a different way to prevent plateauing.
• It can be done with different variations, grips, and angles, so you can customize it and work on specific areas of the biceps for a well-rounded development.

FAQs

What muscles does the incline curl target?

The incline curl primarily targets the biceps brachii muscles, but it also engages other muscles such as the brachialis, brachioradialis, and forearm muscles to a lesser extent.

How many sets and reps should I do for incline curl?

The number of sets and reps can vary based on your goals. For muscle hypertrophy, aim for 3-4 sets of 8-12 reps. For strengths, try 3-5 sets of 4-6 reps with heavier weights. For muscular endurance, perform 2-3 sets of 12-15 reps with lighter weights.

Can incline curl help with biceps peak development?

Yes, the incline curl can contribute to biceps peak development. The incline position stretches the long head of the biceps, which can help emphasize the peak and overall biceps shape over time.

Is the incline curl suitable for beginners?

Yes, beginners can perform the incline curl. It is important to start with lighter weights and focus on proper form and technique.

angle for incline dumbbell curl

The incline angle for incline dumbbell curl is typically between 45 and 60 degrees.

Conclusion

The Incline dumbbell curl is a highly effective exercise for sculpting stronger, well-defined arms. It effectively targets the biceps, brachialis, and brachioradialis muscles, enhances forearm strength, and improves overall arm appearance.

Remember to keep your form and technique while you exercise, increase the weight slowly as you get more comfortable, and avoid common mistakes that can slow you down.

References:

1. Oliveira LF, Matta TT, Alves DS, Garcia MAC, Vieira TMM. Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. Journal of Sports Science & Medicine. https://pubmed.ncbi.nlm.nih.gov/24150552/
2. WIESINGER HP, KÖSTERS A, MÜLLER E, SEYNNES OR. Effects of Increased Loading on In Vivo Tendon Properties. Medicine & Science in Sports & Exercise. doi:10.1249/mss.0000000000000603
3. Biscarini A., Borio R., Coscia F., Mazzolai G., Simonetti S., Rosi G. (2005) Biomechanics of dumbbell/barbell and cable biceps curl exercises. Italian Journal of Sports Science 12, 83-93
4. Barakat C, Barroso R, Alvarez M, Rauch J, Miller N, Bou-Sliman A, De Souza EO. The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals. Sports (Basel). 2019 Sep 4;7(9):204. doi: 10.3390/sports7090204. PMID: 31487841; PMCID: PMC6783981.

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