How To Do Incline Dumbbell Curls in 5 Simple Steps? Explained By Personal Trainer

Incline dumbbell curls are an effective biceps isolation exercise that targets the long head of the Biceps Brachii by placing your arms behind your torso. It is one of the safest biceps exercise that I as a CPT always prefer to my clients who are new to weightlifting.

But before we begin. Let me ask: Do you know how your biceps actually work? What are the core biceps muscles and their functionality? If not, I would sincerely advice you to first check out my Biceps Anatomy for Beginners guide.

Trust me, understanding the What and Why of Biceps Anatomy will help you nail the How to do Incline Dumbbell Curls in 5 Simple Steps safely.

Let’s Get Started.

What Are Incline Dumbbell Curls?

When you recline on an incline bench (set to 30-45 degrees), your arms naturally fall behind your torso. This position is not just for comfortability; But it is real science!

By stretching the long head of your biceps brachii, you create passive tension. Think of this like, you are pulling a fixed rubber band in upward direction. This scenario causes to specifically build tension in your biceps long head muscle fiber only, due to the strict nature of the exercise.

Here is how I use this with my clients:

• Newbies: They always start with the lightest weights (5 lbs). Why? According to a study made in 2022, It was found that lighter loads with full stretches improve mind-muscle connection by 23% compared to heavy, sloppy reps.

• For Advanced Lifters: Slow down during the Eccentric phase (4 seconds!). Why? Because, Controlling the weight during negative repetition building more control of CNS in any exercises resulting in controlled workout form, which also keeps you safe from unwanted injuries.

Pro Tip: If you’re not feeling a deep stretch at the bottom, you can adjust the bench steeper. By doing this, you are adjusting to the correct angle (more or less than 30 – 45 degrees) in which you feel maximum tension in your biceps muscles.

Step-by-Step Guide: How to Do Incline Dumbbell Curls with Perfect Form

Things You Will Need:

• A Incline Bench with adjustable angle range between 30 – 45 degrees.
• Light weight Dumbbell set (5 to 10 Lbs) for beginners
• A workout belt if you are an advanced lifter
• Straps for locked grip (for advanced lifters only)
• Proper workout shoes
• Proper Workout clothes that allow free body movement

You get most out of the Incline dumbbell curls when you are in a seated position on an incline bench, not standing. This seated setup locks your body and emphasizes the passive tension solely on the long head of the Biceps Brachii only, by stretching it more than a standard curl.

Here’s how I coach my new clients to do it with perfect form:

1. Set the Bench Angle

Adjust your incline bench to about 30–45 degrees. The steeper the angle, the more your arms will fall behind your torso, which increases the stretch on the biceps. If you’re a beginner, start around 45° for comfort and control.

2. Now Get into Seated Position

Sit down and plant your feet firmly on the floor and lock the feet position. Lean back so that your head, shoulders, and lower back always stays in contact with the bench. Now, let your arms hang fully extended at your sides perpendicular to the floor, with a dumbbell in each hand using a supinated grip (palms facing forward).

To fix the exercise position, setup your bench in front of gym mirror. This will help you to correct yourself instantly, if there is any bad form.

3. Begin the Curl (Concentric Phase)

Keeping your both elbows fixed and tucked in. Now, curl the dumbbells up slowly. Do not let your elbows shift forward. This keeps the tension only to the biceps, and not the shoulders. Focus on elbow flexion, entirely by the biceps, and eliminating any momentum.

Exhale as you lift, and stop once the dumbbells are just in front of your shoulders. No need to go beyond that or let your shoulders ever roll forward.

4. Control the Lowering (Eccentric Phase)

Lower both of the dumbbells with controlled form. Extending your arms all the way down to full elbow extension. This eccentric phase is where muscle fiber breaks and growth potential increase.

This is how you do a 1 complete repetition with correct form.

Don’t rush the movement. Aim for a 2–3 second descent.

5. Breathing and Tempo

Practice Valsalva Maneuver Breathing Technique, for maintainingg movement rhythm.

Always breathe out on the way up, and inhale as you lower the weight. I often recommend a tempo of 2 seconds up, 3 seconds down for hypertrophy focused training. This tempo increases time under tension, which is a key driver of muscle growth.

Trainer’s Tip: Avoid letting your wrists bending backward. Keep a neutral wrist position to reduce strain on your forearm extensors and maintain proper force transfer through the biceps.

5 Points That Proves Why Incline Dumbbell Curls is the Best

Incline dumbbell curls aren’t just a variation to spice up your workout, but biomechanically, it offers some serious muscle building advantages. Here’s why I often recommend them to beginners as well as advanced lifters:

1. Your Get a Deeper Stretch on the Long Head of the Biceps

When you recline on that bench, your arms hang behind your torso. The long head of the Biceps Brachii is placed under a deep stretch. This passive tension is a proven factor for maximum hypertrophy. A study from Journal of Physiology (2021 proves that exercises with deep stretches (like incline curls) boost hypertrophy 30% more than standard curls.

2. Better Muscle Isolation

With your torso supported by the incline bench, you eliminate all the swinging momentum and reduce the over involvement of shoulder. This means that only your biceps do most of the work, making each repetition more effective, which is most useful for beginners, when learning to engage the biceps muscle.

3. Improved Mind-Muscle Connection

Because the eccentric and concentric movement is slower and more controlled, it becomes easier to focus on contracting the biceps, and not just moving the weight. I’ve had clients tell me they “feel the burn” much more with incline curls than with standing curls.

4. Helps Develop the Biceps Peak

The long head contributes to build the peak of your biceps. Regularly training it with incline curls can help improve the peak appearance of your arms over time, especially when combined with hammer curls and preacher curls.

5. Lower Risk of Cheating or Injury

Since your back is supported and your elbows always stays in a fixed position, there is a minor chance of you swinging the dumbbells or straining your lower back. This makes incline curls a safe and effective choice, especially for beginners who are building foundational strength.

Note: Improving the form of your incline biceps curl movement, will make you feel the difference in how your biceps respond. Both in the mirror and under the bar.

Common Mistakes to Avoid

Even a simple exercise like the Incline Dumbbell Curl can become an ineffective exercise or even risky, if it’s done incorrectly. Remember, whether you’re just starting out or have been training for years, these are the six common mistakes you should avoid when doing incline dumbbell curl:

1. Letting the Elbows Drift Forward

This is the most common mistake you will do when you are in learning phase. You will unintentionally move your elbows forward during the curl, which will shift the passive tension away from the biceps and bring the front deltoids into action.

How to Fix it: Keep those elbows pinned back close to your torso. The elbow joint movement should come from elbow flexion only, meaning no shoulder involvement at any cost. This can only be achieved by choosing light to moderate weight dumbbell.

2. Too much Momentum and Swinging the Weight

If you are swinging the dumbbells or jerking your body too much, this means the weight is too heavy for your biceps muscle capacity. High momentum reduces proper muscle activation and increases th risk of injury, especially in the glenohumeral joint and elbow flexors.

How to Fix it: Take your time and control the Bicep movement during Concentric and Eccentric phase.

3. Cutting the Range of Motion

If you are a beginner, I will strictly advice to never practice partial reps or Cheat movement. Avoid doing half repetitions as all cost. You want a full stretch at the bottom and a complete contraction at the top.

How to Fix it: Do Incline Curl exercise with full ROM (range of motion), to ensures proper fiber recruitment of the long head of the Biceps Brachii.

4. Curling the Wrists Inward or Outward

I am not sure, how many times I have to correct this unwanted movement of my clients, while doing any biceps exercise. Many people flex or extend their wrists while curling. I guarantee that this movement can strain the forearms and reduce stability if not corrected at early stage of learning.

How to Fix it: Always maintain a neutral wrist position. Or wear a wrist strap. Wearing a wrist strap will keep your wrist safe in all type of exercises that requires arms to engage the targeted muscles (Chest Press, Triceps Extension, Shoulder Press, Barbell Rowing etc.)

5. Lifting the Shoulders Off the Bench

If you are a beginner, you will note that even if you are strict to your workout form. As you begin to curl, your shoulders lift off the bench itself. This breaks the incline position and reduces biceps tension.

How to Fix it: Keep your scapulae retracted (shoulder blades tucked) and your back flat against the bench.

6. Going Too Heavy Too Soon

Doing Incline curls are all about precision, not ego. Heavy weights can lead to involuntary engagement of other muscles, thus increasing the chances of injury.

How to Fix it: Focus on form over load. Start with light weight and correct your form. Progress to heavier weight once your technique is solid.

My Personal Advice: Whether you are a learner or have years of experience of working out. It’s always a smart choice to ask for assistance.

Meaning: If you are unsure about your form, or want to experiment with new angle for the incline curl setup. I whole heartily advice you to ask assistance from a qualified trainer for guidance. Even advanced lifters benefit from a second pair of eyes to prevent sudden injuries.

Who Should Do Incline Dumbbell Curls?

The best thing about the Incline Dumbbell Curls is that, it’s not only the best exercise for beginners or advance lifter, but it is one of the safest and effective exercise for people of all age.

This exercise force you to learn, how to properly engage your biceps muscle through strict form. Also even if the exercise seems to be easy for beginner, it the most effective for intermediate and advance lifters too.

Advanced trainees can be breaking plateaus easily with this exercise by simply increasing the weight load, and by doing exercise with correct form.

However, avoid this exercise if you have existing shoulder impingement, biceps tendonitis, or limited shoulder extension mobility. These conditions can worsen your bone or muscle health. Always consult a professional trainer if you are unsure about your progress.

Incline DumbbellCurls vs. Regular Dumbbell Curls – Which is Better?

Point of Comparison	Incline Dumbbell Curls	Regular Dumbbell Curls
Body Position	Performed seated on an incline bench (30–60°) with arms hanging back	Performed standing or seated with arms by your side
Targeted Muscle Focus	Emphasizes the long head of the Biceps Brachii due to stretched starting position	Activates both long and short heads, more evenly distributed load
Range of Motion (ROM)	Greater ROM, especially in shoulder extension	Standard ROM with minimal shoulder involvement
Level of Difficulty	More challenging due to constant muscle tension	Easier to execute; better for beginners learning control
Muscle Isolation	Superior isolation—minimal momentum or assistance from shoulders	More prone to cheating using hips or shoulders
Ideal For	Intermediate to advanced lifters aiming for shape and peak	Beginners and general strength training
Injury Risk	Higher if you have shoulder issues or poor flexibility	Safer and more joint-friendly for people with limited mobility
Progressive Overload	Less weight can be used, but better time-under-tension	Allows heavier loading, suitable for building overall arm strength

Your Final Learnings

Including Incline dumbbell curls in your biceps workout is a smart decision. It works best for beginners, intermediate as well as advanced lifters. Due it’s reliability and simplicity incline curls is favorite among many personal trainers and pro bodybuilders.

I can guarantee that if you learn how to do incline dumbbell curls properly, you can add as solid 2 – 3 inches in your arms size in one to two months. But you need to do one thing correctly, that is – to have correct exercise form and be in a calorie surplus, which means you also need to check your calorie intake.

You need to eat more protein that your maintenance calorie requirement. Example: If your maintenance calorie is 2500 calories. Than you must consume 500 calories or 1000 calories to see muscle hypertrophy for complete body growth, especially if you are in bulking phase.

Check your calorie requirement using the Calorie Calculator Here.

Attention: Incline Dumbbell Curl isn’t the only option for building Biceps.

Check Other Exercise Like:
Preacher curls
Drag Curls
Hammer curls
Barbell curls

Don’t limit yourself to a single exercise, explore others, and find what works best for you.