Incline Dumbbell Curl
The Incline Dumbbell Curl is a beginner dumbbell exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentDumbbell
LevelBeginner
How to do the Incline Dumbbell Curl
- Sit back on an incline bench with a dumbbell in each hand held at arms length.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- This will be your starting position.While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out.
- Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a second.Slowly begin to bring the dumbbells back to starting position as your breathe in.Repeat for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.