A pair of toned and muscular arms give off the vibe of strength as well as fitness. Achieving them, however, requires monk-like levels of determination. It takes a lot of motivation, patience and the correct workout.

There are many exercises to build bigger and stronger biceps, and finding the right combination of exercises can be confusing at first. 

The main reason for changing your exercise routine every now and then is to train every muscle group with various movements, to avoid overtraining. Many professional athletes and trainers suggest performing new types of exercises with variations that can help you to achieve your goals.

The benefits of performing the basic bicep curl are tremendous, but there are more advanced versions of this exercise as well. The inclined dumbbell curl allows you to engage your bicep actively with core muscles.

  1. What is an incline dumbbell curl?
  2. Benefits of Incline dumbbell curl
  3. How to perform the incline dumbbell curl
  4. Tips for the incline dumbbell curl
  5. Precautions for incline dumbbell curl
  6. Alternate exercises

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.

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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.
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  • 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.
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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

References

  1. Oliveira, LF. et al. Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. J Sports Sci Med. 2009 Mar; 8(1): 24–29. PMID: 24150552.
  2. Marcolin, G et al. Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ. 2018; 6: e5165. PMID: 30013836
  3. Miller, A. An Upper Extremity Biomechanical Model: Application to the Bicep Curl. Masters Theses. 2007 Apr; 686.
  4. Nolte, K. et al. Three dimensional musculoskeletal modelling of the seated biceps curl resistance training exercise. Sports Biomechanics. 2011 May; 10(2):146-160.
  5. Kostek Mark T. et al. The Bicep Curl and The Reverse Bicep Curl. National Strength Coaches Association Journal. 1980 Dec; 2 (6): 55-55.
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