Incline Dumbbell Curl

The incline dumbbell curl is an advanced form of the basic dumbbell curl exercise. Exercises can be easy to look at and perform, but the mechanics behind them are complex, and even a slight variation makes the movement that much more different than the original.

Dumbbell curls aim to hit your short and long brachii (bicep muscles) at short range but in an inclined dumbbell curl, with the help of a raised bench, you are able to target your long brachii at a greater pace.

Numerous studies have explained the positive effects of exercises like the incline dumbbell curl for the arms. The inclined position one assumes during the exercise allows for a longer movement of the arm, thereby making the exercise more effective as compared to the likes of preacher curls or the hammer curl.

Weight training exercises come with their own set of precautions. Do not forget to warm up the muscle you're going to work on. Stretch your arms and back before beginning your workout.

Now, before starting the exercise, set the bench at a 45 to 60-degree angle (as per your strength and comfort level) and choose the right weight which can allow you to complete the required reps and set.

Targeted muscle

• Biceps and forearms

Equipment Required

• Incline bench
• A pair of dumbbells

Intensity

• Advanced (professional)

Reps & Sets

• First set 15 reps
• Second set 12 reps
• Third set 10 reps

How to do it

• Lie down on the bench facing upward with a dumbbell in each hand with palms facing up.
• Lift the dumbbells towards your shoulders by only moving your elbow.
• Curl the wrists outwards of the shoulders at the top of the movement.
• Slowly bring the dumbbell down to the resting position. This is one rep.

• Do not let your elbows or shoulders move around; the movement should only be from the elbow down.
• If you’re unable to lift both the arms at the same time, try to perform the exercise alternatively with each arm.
• Make the movement slow and continue to breathe during the movements.
• If you are a beginner, begin with simpler movements like the dumbbell curl or the hammer curl before moving up to the incline dumbbell curls.

Performing a complex exercise like the incline dumbbell curl can cause trouble or leave you prone to injuries as well. To prevent that from happening, practice the following precautions:

• Go for controlled movements rather than lifting heavier weights.
• Repetitions in each set should be enough to strain your target muscle during the workout.
• Always perform more complex movements with heavier weights in the presence of a trainer or a fellow trainee.

A variety of arm exercises can either compliment or act as replacements for the incline dumbbell curl, some of which are as follows:

• Seated palm-up wrist curl
• Hammer curls
• Seated palm-down wrist curl
• Standing dumbbell curl
• Seated alternate incline dumbbell curls