Incline Dumbbell Curl
Technique guide
Set-up
- Set a bench to about 45° and sit back with a dumbbell in each hand.
- Let your arms hang straight down behind your body, palms facing forward.
How to do it
- Curl the dumbbells up towards your shoulders without moving your upper arms.
- Squeeze at the top.
- Lower slowly to straight arms.
Coaching cues
- Keep your back and head against the bench.
- Upper arms stay pointing at the floor throughout.
Common mistakes
- Bringing the elbows forward to finish the rep.
- Using a weight too heavy for the stretched start position.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Barbell Bicep CurlBarbell
- Bicep Curl MachineMachine
- Cable Bicep CurlCable
- Resistance Band CurlBand
- EZ-Bar CurlBarbell
- EZ-Bar Preacher CurlBarbell
- Reverse Barbell CurlBarbell
- Rope Hammer CurlCable
- Resistance Band Hammer CurlBand
- Dumbbell Bicep CurlDumbbell
- Hammer CurlDumbbell
- Dumbbell Concentration CurlDumbbell
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