How to do the Dumbbell Incline Curl
Set the bench to 45–60 degrees and sit back against it.
Let your arms hang straight with the dumbbells, palms facing forward.
Curl the dumbbells toward your shoulders without moving your elbows forward.
Lower slowly until your arms are fully straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Incline Curl doesn’t suit your gym or your joints.
Train smarter
- How to get bigger arms: triceps first, then bicepsHow to get bigger arms: why the triceps matter most, how many sets of arm work a week, the curls and extensions worth doing, and a complete arm day.
- How to grow biceps: long head, short head and curls that workHow to grow biceps: long head vs short head, how arm position and grip change a curl, the curl variations worth doing, weekly sets and a sample biceps routine.
- Time under tension: does lifting slower build more muscle?Time under tension explained: what tempo notation like 3-1-1-0 means, what research says about slow reps and muscle growth, and when tempo work is useful.
