What is the best bench angle for incline curls?

A 45-degree angle is standard, but you can adjust between 30 and 60 degrees depending on your shoulder mobility and comfort. The lower the incline, the greater the stretch on the long head of the biceps.

Can I perform this exercise one arm at a time?

Yes, alternating arms can help you focus more on the mind-muscle connection and prevent any compensation from your dominant side. Ensure your torso remains stable and does not twist as you switch arms.

Is this better than a standard standing curl?

This variation is not necessarily better, but it is different because it emphasizes the long head of the biceps due to the arm's position behind the body. It is an excellent supplementary movement to round out an arm workout.

How to Do Incline Dumbbell Curls: Form and Benefits

Master the incline dumbbell curl with our step-by-step guide to target the biceps long head and improve arm definition.

How to Perform

Adjust an incline bench to an angle between 45 and 60 degrees.
Sit back against the bench with your feet flat on the floor and your arms hanging straight down at your sides.
Rotate your palms so they face forward while keeping your elbows tucked close to your torso.
Curl the weights upward toward your shoulders by contracting your biceps while keeping your upper arms stationary.
Pause for a brief second at the top of the movement to maximize peak contraction.
Lower the dumbbells slowly and under control back to the starting position until your arms are fully extended.

Common Mistakes

Swinging the elbows forward during the curl
Using momentum by bouncing the back off the bench
Shortening the range of motion by not fully extending at the bottom
Choosing a weight that is too heavy for strict form

Muscles Worked

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms