Watch the video below to see a demonstration of proper form and technique for the incline dumbbell curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.

Instructions for Incline Dumbbell Curl

To perform a set of incline dumbbell curl:

  1. Starting Position

    Lie on an incline bench with a dumbbell in each hand in a supinated grip and your elbows close to your body. The trunk should be in a neutral position with the arms straight, knees bent and feet on the floor.

  2. Concentric (Upward) Motion

    While keeping your arms close to your body, bend your elbows to raise the dumbbells under control to shoulder height. Remember to squeeze the handle tightly and breathe normally throughout the entire movement.

  3. Top position

    Pause at the top position for a 1sec count while squeezing your biceps.

  4. Eccentric (Lowering) Motion

    Lower the dumbbells, under control, back to the arms straight position while continuing to keep your arms close to your body.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of incline dumbbell curl repetitions before resting.

This completes one set of incline dumbbell curl.