Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Alternative Exercises For Incline Dumbbell Curl
No alternative exercises found. Know of one? Tell us in the tips section below.
Jan 24, 2012 1:57 PM:
i like this because it fills like a bigger range of movement
i like this because it fills like a bigger range of movement -See Less
Nov 9, 2011 9:21 AM:
I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.
I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.-See Less
Nov 9, 2011 9:18 AM:
Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.
Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.-See Less
Jul 26, 2010 3:29 PM:
I use this exercise as my biceps assistance exercise while running a 5x5 program. Gives a great full range-of-motion stretch. Though it's likely more of a result of eating a hell of a lot and the quality of the rest of my program, I've gained some good bicep size from this.
I use this exercise as my biceps assistance exercise while running a 5x5 program. Gives a great full range-of-motion stretch. Though it's likely more of a result of eating a hell of a lot and the quality of the rest of my program, I've gained some good bicep size from this.-See Less
Apr 3, 2010 7:28 PM:
I really like this lift. I got a tip from somewhere or someone to offset your grip. Hold your hand against the inside or outside plate. Makes you work to hold the DB level. Will make you sore.
I really like this lift. I got a tip from somewhere or someone to offset your grip. Hold your hand against the inside or outside plate. Makes you work to hold the DB level. Will make you sore.-See Less
Jan 14, 2010 9:42 AM:
I like to perform this exercise using a triple drop set format. Feel the burn!
I like to perform this exercise using a triple drop set format. Feel the burn!-See Less
Jan 24, 2012 1:57 PM:
i like this because it fills like a bigger range of movement
i like this because it fills like a bigger range of movement -See Less
Nov 9, 2011 9:18 AM:
Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.
Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.-See Less
Jul 26, 2010 3:29 PM:
I use this exercise as my biceps assistance exercise while running a 5x5 program. Gives a great full range-of-motion stretch. Though it's likely more of a result of eating a hell of a lot and the quality of the rest of my program, I've gained some good bicep size from this.
I use this exercise as my biceps assistance exercise while running a 5x5 program. Gives a great full range-of-motion stretch. Though it's likely more of a result of eating a hell of a lot and the quality of the rest of my program, I've gained some good bicep size from this.-See Less
Jan 14, 2010 9:42 AM:
I like to perform this exercise using a triple drop set format. Feel the burn!
I like to perform this exercise using a triple drop set format. Feel the burn!-See Less
Jan 12, 2010 12:05 PM:
Excellent stretch on the bicep heads. Full contraction of the muscle group. Great exercise.
Excellent stretch on the bicep heads. Full contraction of the muscle group. Great exercise. -See Less
Nov 9, 2011 9:21 AM:
I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.
I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.-See Less
Apr 3, 2010 7:28 PM:
I really like this lift. I got a tip from somewhere or someone to offset your grip. Hold your hand against the inside or outside plate. Makes you work to hold the DB level. Will make you sore.
I really like this lift. I got a tip from somewhere or someone to offset your grip. Hold your hand against the inside or outside plate. Makes you work to hold the DB level. Will make you sore.-See Less
Nov 20, 2009 6:10 PM:
ARNOLD loved it for bi's , so should you to , excellent isolation movement
ARNOLD loved it for bi's , so should you to , excellent isolation movement-See Less
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of people found this review helpful
Review: Incline Dumbbell Curl
Jan 24, 2012 1:57 PM: i like this because it fills like a bigger range of movement
of people found this tip helpful
Tip: Incline Dumbbell Curl
Nov 9, 2011 9:21 AM: I personally don't let my arm hang since I feel my bicep relaxes. I keep the dumbbell just past leg level while my bicep is still forcing to hold up the dumbbell. Much better burn and will keep you honest from using too heavy of a weight.
of people found this review helpful
Review: Incline Dumbbell Curl
Nov 9, 2011 9:18 AM: Not as cool looking as some of the other bicep workouts but this one is nice because it hits the top of the brachii. Good for a variation.
of people found this review helpful
Review: Incline Dumbbell Curl
Aug 21, 2011 9:07 PM: good stretch is felt all over the bicep
of people found this review helpful
Review: Incline Dumbbell Curl
Jun 28, 2011 2:26 PM: my fav bicep workout.
of people found this review helpful
Review: Incline Dumbbell Curl
Aug 7, 2010 5:06 AM: it's great...
of people found this review helpful
Review: Incline Dumbbell Curl
Jul 26, 2010 3:29 PM: I use this exercise as my biceps assistance exercise while running a 5x5 program. Gives a great full range-of-motion stretch. Though it's likely more of a result of eating a hell of a lot and the quality of the rest of my program, I've gained some good bicep size from this.
of people found this tip helpful
Tip: Incline Dumbbell Curl
Apr 3, 2010 7:28 PM: I really like this lift. I got a tip from somewhere or someone to offset your grip. Hold your hand against the inside or outside plate. Makes you work to hold the DB level. Will make you sore.
of people found this review helpful
Review: Incline Dumbbell Curl
Jan 15, 2010 1:35 AM: this is the most effective exercise while doing Biceps
of people found this review helpful
Review: Incline Dumbbell Curl
Jan 14, 2010 9:42 AM: I like to perform this exercise using a triple drop set format. Feel the burn!