Why does this feel harder than a standard standing curl?

The incline position puts the biceps in a pre-stretched state, which increases the range of motion and makes the initial portion of the lift more mechanically challenging.

What is the ideal bench angle for this exercise?

A 45-degree angle is standard, though some lifters prefer 60 degrees. Avoid going lower than 30 degrees as it can cause shoulder impingement or strain.

Should I rotate my wrists during the movement?

Starting with a neutral grip and supinating your wrists as you curl can help, but maintaining a supinated grip throughout the entire rep provides a more consistent tension on the biceps.

How heavy should the dumbbells be?

Select a weight that is roughly 10-20% lighter than what you use for standing curls to ensure strict form and avoid using your shoulders to move the load.

Incline Dumbbell Curl: How to Perform with Perfect Form

Learn how to perform the incline dumbbell curl. Follow our step-by-step guide to target the bicep long head, increase range of motion, and build arm size.

How to Perform

Adjust an adjustable bench to an incline of approximately 45 degrees.
Sit back against the bench with your feet flat on the floor and your arms hanging straight down at your sides with palms facing forward.
Keep your elbows locked in a stationary position slightly behind your torso throughout the movement.
Curl the weights upward toward your shoulders by contracting your biceps while keeping your upper arms still.
Squeeze the biceps at the top of the range of motion without letting the elbows drift forward.
Lower the dumbbells slowly until your arms are fully extended to their starting position.
Maintain a neutral neck position and keep your back pressed firmly against the bench for the duration of the set.

Common Mistakes

Swinging the elbows forward to use momentum instead of bicep isolation
Raising the head and upper back off the bench during the lift
Failing to fully extend the arms at the bottom of the movement
Using a bench angle that is too low, which adds excessive stress to the shoulder joint

Muscles Worked

Primary movers

Biceps (Long Head)

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

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

Biceps (Long Head) · Arms