How to do Incline Dumbbell Curls

So, you want big arms. Heck yeah! Most of us gym rats do, too.   

When it comes to biceps, it can sometimes be tricky to navigate which kind of curl is best, as there are approximately a thousand different forms.   

But the same rule applies to biceps as with every other muscle:   

The best exercise is one that fully stretches the target muscle(s) and has the most resistance at the bottom of the lift.   

With that in mind, one of the best bicep curls in the business is the incline dumbbell curl, due to both its angle and isolation. Now let’s go build some muscular pew-pews.  

What muscles do incline dumbbell curls work?  

Biceps – the large pulling muscles at the front of your upper arms.  

Forearms – because you can’t rip it if you can’t grip it!  

How to perform a proper incline dumbbell curl  

First things first: Let’s get your head in the game. One of the biggest mistakes commonly made with curls is going too big too fast. If you’re just trying to curl the heaviest weight you can, chances are you’re not going to accomplish much. Be honest with yourself and sacrifice any ego before deciding on your weights. This applies especially to incline dumbbell curls or any other exercise that isolates your biceps.   

In fact, it’s the very reason this exercise is so effective: It removes the ability for the rest of your body to help your biceps hoist the weights up. They’re on their own, and it’s their time to shine.  

Here’s how to do an incline dumbbell curl:   

* Set your bench to somewhere between 45 and 65 degrees. Basically, just make sure you’re able to recline back on your incline. 

* Select a pair of dumbbells approximately half the weight you would choose for standing curls (if you need to go up or down in weight after your first set, do so accordingly).  

* Sit back on the bench with your shoulder blades pinched and your back arched.  

* Allow your shoulders themselves to extend and the dumbbells to hang straight down. This is the good stuff. By angling your body and letting your arms dangle, only your biceps can save you from the villain that is gravity.  

* Curl the dumbbells up with your palms facing forward until you’re squeezing the heck out of your biceps at the top.  

* Savor the negative, controlling the dumbbells’ descent until your arms are once again fully extended.    

Incline cable curls  

An alternative to the same exercise is on the cable machine. It’s simple to set up and also maintains constant tension on the biceps.   

Here’s how to do incline cable curls:  

* Set both sides of the cable machine somewhere between the height of your chest and shoulders and attach single handles to both sides.   

* Again, select a medium weight so you can focus on the stretch and form.  

* Grab both handles and step forward until you are leaning forward with both arms fully extended behind you.  

* From the full extension, curl with your palms facing forward until you’re squeezing the heck out of your biceps.  

* Savor the negative, controlling the cable retraction until your arms are once again fully extended.  

Biceps are one of the most popular muscles to build, so give’m a good stretch and build your peaks.  

Learn More   

11 Different Pull-Up Hand Positions and the Muscle Groups They Target  

Best Workout for Triceps on a Cable Machine  

The Best Adjustable Dumbbells for Beginners