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Upper Arms · Dumbbell
Incline Dumbbell Curl
Incline Dumbbell Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
- Brachialis · Musculus Brachialis
Secondary muscles
- Forearms · Brachioradialis
How to do Incline Dumbbell Curl
- Set an adjustable bench to a 45-degree incline and sit back against it with your feet flat on the floor. Hold a dumbbell in each hand with your arms fully extended down by your sides, palms facing forward (supinated grip).
- Engage your core and keep your elbows close to your torso. Slowly curl both dumbbells up towards your shoulders simultaneously, maintaining the supinated grip with your palms facing upward.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Form tips
- Focus on a full range of motion, ensuring you fully extend your arms at the bottom of each curl.
- Maintain a slight bend in your elbows at the start to avoid locking them out.
- Keep your upper arms stationary and close to your torso to isolate the biceps effectively.
Incline Dumbbell Curl alternatives
More biceps exercises
Incline Dumbbell Curl FAQ
What muscles does Incline Dumbbell Curl work?
Incline Dumbbell Curl mainly works the biceps in the upper arms (Biceps Brachii and Musculus Brachialis). The forearms work as secondary muscles.
What equipment do you need for Incline Dumbbell Curl?
You need a dumbbell.
How many sets and reps of Incline Dumbbell Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Incline Dumbbell Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Incline Dumbbell Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Incline Dumbbell Curl?
Other exercises for the biceps include Band Incline Biceps Curl, Band Incline Hammer Curl, Band Prone Incline Curl and Barbell Curl.
For developers
Use Incline Dumbbell Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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