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Incline Dumbbell Curl

Target Muscles

Biceps brachii, Brachialis.
Also used Brachioradialis.

Starting Position

  • Sit on an incline bench with your back and shoulders pressed firmly against the bench.
  • Hold a pair of dumbbells by your sides, palms facing inwards.
  • Your arms should be fully extended and hang downwards.

The Movement

  • Slowly curl one dumbbell towards your shoulder, rotating your forearm so that your palm faces your shoulder at the top of the movement.
  • Hold for a count of two; then slowly lower the dumbbell back to the starting position.
  • Repeat with the other arm and continue alternating arms.


  • Do not allow your body to move forwards to generate momentum - keep your torso still.
  • Make sure you fully straighten your arms at the bottom of the movement.
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