Dumbbell Incline Curl

The dumbbell bicep curl is perhaps one of the most popular exercises for the biceps. In this version, an incline bench is used. This means the exercise starts from a different position, with the arms behind the torso instead of beside it. The long head (outer side) of the biceps runs not only across the elbow joint but also across the front of the shoulder joint. Moving the upper arm backward therefore stretches this long head. This creates what is known as ‘passive insufficiency’. The stretch provides a favorable relationship between the length of the head and tension, allowing it to contribute more and become more isolated.

Biceps Forearms Shoulders Strength Training

Dumbbell incline curl execution

1
Choose the appropriate dumbbell weight.
2
Place a bench in the incline position (angled upward).
3
Hold the dumbbells beside your sides in a neutral position (palms facing you, thumbs pointing forward).
4
Bring one dumbbell forward and upward by moving (only) the forearm forward. During the movement, rotate your hand outward so that the thumb points outward at the end of the movement.
5
Continue until just before the point at which you lose tension on the biceps at the top of the movement.
6
Lower the weight in a controlled manner until the arm is almost straight, and rotate the hand back to a neutral position during this movement.
7
Repeat with the other hand.

Dumbbell incline curl

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (flexors on the inner side)
Shoulders (especially the front)
Core (stabilizing)

Dumbbell incline curl technique

Prevent the upper arms from moving forward with the movement. This engages the shoulders (front) and creates momentum, which actually takes the load off the biceps (and therefore reduces effectiveness). In addition, it shortens the long head of the biceps again. Since you choose the incline variation specifically to keep it stretched, you thereby negate part of the effectiveness.