Incline Dumbbell Curls Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: forearm
How to perform?
The Incline Dumbbell Curl is a variation of the traditional bicep curl that works the biceps while also engaging the forearms to a lesser degree. It involves using a bench at an incline angle to perform the curl with dumbbells. The incline position changes the angle of the exercise, placing more emphasis on the biceps, making it a great exercise for targeting this muscle group.
Steps to perform:
- Set an incline bench at a 45-degree angle (or whatever you feel appropriate).
- Sit on the bench with a dumbbell in each hand, arms fully extended.
- Allow your arms to hang straight down, palms facing forward.
- Exhale as you simultaneously curl both dumbbells towards your shoulders.
- Keep your elbows close to the bench and maintain a controlled pace.
- Focus on contracting your biceps at the top of the movement.
- Inhale as you lower the dumbbells back down in a controlled manner.
- Utilize the incline bench to isolate the biceps and engage them fully.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolationReverse Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationSpider Dumbbell Curls
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationDumbbell Preacher Curls
isolationStanding Alternating Dumbbell Hammer Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationSpider Dumbbell Curls
isolationReverse Dumbbell Curls
isolation