Incline Dumbbell Curl

Incline Dumbbell Curl Basics

Primary muscles worked: Biceps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Incline Bench, Dumbbells

How To Perform The Incline Dumbbell Curl

• Grab a pair of dumbbells with an underhand grip and lay with your back flat on an incline bench.
• Allow your arms to hang to the side of the body, off of the bench, and perpendicular to the floor.
• Now, curl the weight up by flexing your arms in an arc like path toward your shoulder.
• Once the weight is roughly two to three inches away from your shoulder, lower your arms back to full extension. As you lift the weight up, your biceps will need to contract to move the dumbbell.

Incline Dumbbell Curl Tips

• This particular style of curl will better isolate the biceps by preventing the shoulder's assistance with the lift.
• Do not look at the weights when you are performing this lift. Make sure your head stays in contact with the bench at all times.

Incline Dumbbell Curl and Sports Application

The incline dumbbell curl from a sports specific standpoint has some movements which may correlate to this exercise. These movements include any form of underhand pitching in both softball and baseball, movements in tennis, and bowling.