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<!DOCTYPE html><html lang="en"><head> <link rel=preload href="https://assets.greatist.com/_next/vendor-9a96e-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/lib-7f8b9-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/felib-core-89a4e-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/b53c0674-add8-4b34-b87e-4ab4c5c6478c/gr8/pages/infinite.js-legacy.js" as=script crossorigin=anonymous> <title>How to Perform the Incline Dumbbell Curl for Maximum Gains</title><link rel="canonical" href="https://greatist.com/fitness/incline-dumbbell-curl"/><meta name="description" content="Master the incline dumbbell curl to target your brachii muscles. Get tips and techniques for this essential weightlifting move."/><meta name="keywords" content="incline dumbbell curl"/><meta name="k1" content="fitness"/><meta name="k2" content="weightmanagement"/><meta name="ROBOTS" content="NOODP"/><meta name="sailthru.image.thumb" content="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-732x549.jpg"/><meta name="sailthru.tags" content="cat_fitness,k1_fitness,k2_weightmanagement"/><meta name="article:published_time" content="2021-03-19T11:39:00.000Z"/><meta name="article:author" content="Alysa Hullett"/><meta property="og:title" content="Curling Up with a Good Weight: How to Do a Perf Incline Dumbbell Curl"/><meta property="og:description" content="This incline will put your biceps on the rise."/><meta property="og:type" content="article"/><meta property="og:url" content="https://greatist.com/fitness/incline-dumbbell-curl"/><meta name="twitter:title" content="How to Perform the Incline Dumbbell Curl for Maximum Gains"/><meta name="twitter:description" content="Master the incline dumbbell curl to target your brachii muscles. 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class="icon-hl-close-thick css-1pyovmj"></button><div data-empty="true" class="css-1fteite"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="mlb1__slot" data-adbridg-ad-class="mlb1" data-ad="true" class="css-bcus5s"></div></div></div></aside><div data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>Curling Up with a Good Weight: How to Do a Perf Incline Dumbbell Curl</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2021/04/Jake_Tipane_200x200.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/jake-tipane-cpt">Jake Tipane, CPT</a></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/alysa-hullett">Alysa Hullett</a></span></span></span></span> — <span> Updated on September 12, 2024</span></div></section></div><div><nav id="tab-bar-0" data-testid="tab-bar" class="css-1y9pypl"><ul class="css-17ztj4b"><li class="css-t753mo"><a href="#how-to-do-it" class="css-mlcgnd">How to do it</a></li><li class="css-t753mo"><a href="#variations" class="css-mlcgnd">Variations</a></li><li class="css-t753mo"><a href="#incline-curls-vs-other-curls" class="css-mlcgnd">Incline curls vs. other curls</a></li><li class="css-t753mo"><a href="#proper-form" class="css-mlcgnd">Proper form</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Master the incline dumbbell curl to sculpt your biceps. Learn proper form, explore variations, and see how it stacks up against other curls. Elevate your arm workout today.</p></div></div><div><p>The incline <a href="https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine" target="_blank" rel="noreferrer noopener" class="content-link css-q7lbnd">dumbbell</a> curl is to weightlifting what the smize is to modeling (s/o to Tyra): essential. A classic.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>It’s pretty much the same as your basic dumbbell curl, but you do it seated. So you’ll need a bench to pull off one of these babies.</p></div><div><p>When executed like a pro, this move works your large <a rel="noreferrer noopener" href="https://greatist.com/health/bicep-workouts-at-home" target="_blank" class="content-link css-q7lbnd">biceps</a> brachii muscles (those long ones on the outside of your upper arm).</p></div><div><p>Here’s what to do.</p></div><div><div><figure class="css-1ewspfy"><span class="css-rwmw5v"><span class="css-1jtbzpd"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg" alt="Young woman curling seven pound dumbbells" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fincline-dumbbell-curl&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F03%2FGettyImages-1157948503-1296x812.jpg&description=How%20to%20Perform%20the%20Incline%20Dumbbell%20Curl%20for%20Maximum%20Gains" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Getty Images</figcaption></figure></div></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="how-to-do-it">Get it right, get it tight </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>To execute this curl <a rel="noreferrer noopener" href="https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise" target="_blank" class="content-link css-q7lbnd">exercise</a> correctly, you’ll need a set of <a rel="noreferrer noopener" href="https://greatist.com/move/kettlebells-versus-dumbbells#1" target="_blank" class="content-link css-q7lbnd">dumbbells</a> and a <a rel="noreferrer noopener" href="https://greatist.com/fitness/21-diy-gym-equipment-projects-make-home" target="_blank" class="content-link css-q7lbnd">workout bench</a>.</p></div><div><p>Pick a <a rel="noreferrer noopener" href="https://greatist.com/move/when-to-lift-more-weight" target="_blank" class="content-link css-q7lbnd">set of weights that’s challenging but totally doable</a> for your skill set. The last thing you want is to drop one on your toes! (Trust: You make that mistake once, you’ll *never* do it again.)</p></div><div><p>Adjust your bench to a 45- to 60-degree incline. Then:</p></div><div><ol><li>Sit with your back flat against the bench, your abs tight, and the weights by your sides (one in each hand).</li><li>With your palms facing up, curl the dumbbells until they reach your shoulders. Keep squeezing your biceps at the top of the movement for a full contraction. When they’re flexed, you’ll be able to feel the motion in your biceps brachii specifically.</li><li>Slowly lower the dumbbells back to the starting position. Key word here is <em>slowly</em>. If you release the weights too quickly, you could strain or injure your muscles.</li><li>Do 3 <a rel="noreferrer noopener" href="https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps" target="_blank" class="content-link css-q7lbnd">sets</a> of 15 reps.</li></ol></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="variations">Incline dumbbell curl variations</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Mix things up with these variations of the exercise.</p></div><div><h3>Flexor incline dumbbell curl</h3></div><div><figure class="css-oei5ji"></figure></div><div><p>If you want an upper <em>and</em> lower arm workout at once, the flexor incline dumbbell curl might be just the thing. This variation targets your forearms as well as your biceps.</p></div><div><p>This move is also great for boosting <a rel="noreferrer noopener" href="https://greatist.com/fitness/grip-strength" target="_blank" class="content-link css-q7lbnd">grip strength</a> — something all <a rel="noreferrer noopener" href="https://greatist.com/fitness/weight-loss-tips-strength-training-for-weight-loss#1" target="_blank" class="content-link css-q7lbnd">weightlifters</a> could stand to improve. In a <a rel="noopener noreferrer" href="https://pdfs.semanticscholar.org/f6b5/ba7ad12a84d5ec9e1dd689d62e62ee2ba0a9.pdf" target="_blank" class="content-link css-q7lbnd">2019 study</a>, researchers found a link between hand grip strength and overall performance in weightlifters, powerlifters, and gymnasts.</p></div><div><p>Keep your bench inclined to 45 to 60 degrees for this one. Then, let’s hit it: </p></div><div><ol><li>Sit with your back flat against the bench, holding a dumbbell in each hand by your sides. Flex those abs.</li><li>Curl both dumbbells until your biceps fully contract. When your dumbbells are *just* about in front of your shoulders, pause for a sec.</li><li>Slowly lower the weights back to the starting position. Take care to keep your elbows still.</li><li>Do 3 sets of 15 reps.</li></ol></div><div><h3>Alternate incline dumbbell curl</h3></div><div><figure class="css-oei5ji"></figure></div><div><p>The alternate incline dumbbell curl works the same muscles as the regular incline dumbbell curl, but it makes it a little easier to focus on form. </p></div><div><p>Whether you’re <a rel="noreferrer noopener" href="https://greatist.com/fitness/workout-routines-for-beginners" target="_blank" class="content-link css-q7lbnd">just starting out</a> or simply want to perfect your technique, doing it one arm at a time helps <a rel="noreferrer noopener" href="https://greatist.com/fitness/isolation-exercises" target="_blank" class="content-link css-q7lbnd">isolate the muscles</a>, keep your elbows fixed, and really make the whole movement *chef’s kiss* legit.</p></div><div><p>With your bench still inclined at 45 to 60, here’s what to do:</p></div><div><ol><li>With your back flat on the bench, grab a dumbbell in each hand with palms facing forward (or, you can start with your palms turned inward if that’s more comfortable). Squeeze those abs like you mean it.</li><li>Curl the dumbbell in your right hand until it’s right in front of your shoulder. Pause for a sec, and then move the weight back down slowly.</li><li>As soon as your right arm is back to the starting position, curl your left arm up toward your left shoulder.</li><li>Do 3 sets of 15 reps.</li></ol></div><div><h3>Incline curl on an exercise ball</h3></div><div><figure class="css-oei5ji"></figure></div><div><p>Trying a dumbbell curl on an exercise ball will really work those abs and test your balance. To play it safe, start with a dumbbell weight that’s very easy for you to manage. Here’s what to do:</p></div><div><ol><li>Position your bod so your lower back is against the ball and you’re at a slight incline. Holding the dumbbells, drop your elbows so they’re right against the sides of the ball. This should help you stabilize.</li><li>Curl both dumbbells until they’re in front of your shoulders. You’ll def need a lot of <a rel="noreferrer noopener" href="https://greatist.com/move/best-bodyweight-exercises-abs" target="_blank" class="content-link css-q7lbnd">core strength</a> to pull this one off! Take care to keep your neck straight.</li><li>Lower the dumbbells back to the starting position.</li><li>Do 3 sets of 15 reps, or as many as you can safely manage.</li></ol></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="incline-curls-vs-other-curls">How do incline curls stack up against other curl exercises?</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>If you’ve ever clicked around YouTube lifting videos or hit up a <a rel="noreferrer noopener" href="https://greatist.com/health/crossfit-workouts-at-home" target="_blank" class="content-link css-q7lbnd">CrossFit class</a>, you know there are <em>lots</em> of <a rel="noreferrer noopener" href="https://greatist.com/move/dumbbell-snatch" target="_blank" class="content-link css-q7lbnd">dumbbell</a> curl exercises out there.</p></div><div><p>Here’s how the incline curl compares with a couple other popular ones. </p></div><div><h3>Incline dumbbell curls vs. classic dumbbell curls</h3></div><div><p>Classic dumbbell curls are performed while standing. So, let’s see how they <em>stand up </em>to the incline:</p></div><div><ul><li><strong>Extended range of motion.</strong> Compared with the classic curl, incline dumbbell curls will extend your range of motion. Since you’re at an incline, your arms have farther to travel, so you’ll get a little extra stretch and muscle work in.</li><li><strong>More work for your biceps.</strong> The incline dumbbell curl is an even harder workout for your biceps than the classic. It especially works the biceps brachii, the longest muscle in your upper arm. While the standing move works this muscle as well, the incline really helps target the whole muscle.</li></ul></div><div><h3>Incline dumbbell curls vs. “preacher curls”</h3></div><div><p>You’ll need a preacher bench to pull off a preacher curl. It works similar muscles to the incline curl, but there are some distinctions. So, should you do the preacher religiously? Let’s see: </p></div><div><ul><li><strong>More work for your biceps.</strong> The incline dumbbell curl works your biceps brachii more than the preacher does. Since your arms move directly in front of you when you do the preacher, it mainly works your inner biceps.</li><li><strong>Extended range of motion.</strong> Like the classic dumbbell curl, the incline curl allows for a larger range of motion than the preacher. If you want to really work your whole arm, the incline curl is still better — no fancy equipment required.</li></ul></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="proper-form">Wait a min: What’s so important about form?</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Form is everything, period. Thankfully, fitness expert <a rel="noopener noreferrer" href="https://www.instagram.com/nicolesteenfitness/" target="_blank" class="content-link css-q7lbnd">Nicole Steen</a> of <a rel="noopener noreferrer" href="https://www.nicolesteenfitness.com/" target="_blank" class="content-link css-q7lbnd">Nicole Steen Fitness</a> gave us a few tips for pulling off the incline dumbbell curl like a pro:</p></div><div><ul><li><strong>Pull your abs to your spine.</strong> “Before you begin, pull your <a rel="noreferrer noopener" href="https://greatist.com/move/best-exercises-lower-abs" target="_blank" class="content-link css-q7lbnd">abs</a> to your spine,” Steen says. “This will keep you balanced and help prevent any back pain or strain.”</li><li><strong>Keep working those abs.</strong> “<a rel="noreferrer noopener" href="https://greatist.com/move/abs-workout-best-stability-ball-moves-for-your-core" target="_blank" class="content-link css-q7lbnd">Keep your core engaged</a> throughout the workout. If your abs aren’t sore, you’re not doing it right!”</li><li><strong>Isolate your biceps.</strong> If you’re not totally <strong>💯</strong> on form, take it step by step. “The best way to do this is to do one arm at a time,” Steen says, “so you can really focus on form as you curl the weight.”</li><li><strong>Take some deep breaths.</strong> “Breathe in on the curl, and exhale on the extension,” Steen says. “This will help you take it slow, isolate those biceps, and make the most out of every curl.”</li></ul></div><div><p>Remember, your workout’s no good if you end up <a rel="noreferrer noopener" href="https://greatist.com/fitness/most-common-running-injuries-and-how-avoid-them" target="_blank" class="content-link css-q7lbnd">injured</a>. Steen admits that long ago, when she rushed her curl workout, she wound up pulling her biceps. #NotFun. So, take it from her and always take 👏 your 👏 time 👏 when you’re doing curls.</p></div><div><p>And when it comes to <a rel="noreferrer noopener" href="https://greatist.com/fitness/foot-position" target="_blank" class="content-link css-q7lbnd">perfect form</a>, don’t underestimate the power of the mind-muscle connection. A <a rel="noopener noreferrer" href="https://link.springer.com/article/10.1007/s00421-015-3305-7" target="_blank" class="content-link css-q7lbnd">small 2015 study</a> found that participants who focused their minds on specific <a rel="noreferrer noopener" href="https://greatist.com/fitness/do-my-muscles-need-two-days-recover" target="_blank" class="content-link css-q7lbnd">muscles</a> when doing resistance training significantly increased activation in those muscles.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="Bottom-line">Bottom line</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Incline dumbbell curls are ideal for those who want to build up their biceps. Compared with the classic curl, the inclined position offers the added benefits of extending your range of motion and creating a larger stretch of your biceps.</p></div><div><p>If you want to try it, get a bench and some approachable weights — and, of course, play it safe.</p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">3 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Calatayud J, et al. (2015). Importance of mind-muscle connection during progressive resistance training.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://link.springer.com/article/10.1007/s00421-015-3305-7?platform=hootsuite">https://link.springer.com/article/10.1007/s00421-015-3305-7?platform=hootsuite</a></cite></li><li class="css-1ivygmc"><cite><span>Haynes E, et al. (2019). The relationship between CrossFit performance and grip strength.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://pdfs.semanticscholar.org/f6b5/ba7ad12a84d5ec9e1dd689d62e62ee2ba0a9.pdf">https://pdfs.semanticscholar.org/f6b5/ba7ad12a84d5ec9e1dd689d62e62ee2ba0a9.pdf</a></cite></li><li class="css-1ivygmc"><cite><span>Steen N. (2021). Personal interview.</span><br/></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Ffitness%2Fincline-dumbbell-curl%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-1olys1n twitter button icon icon-hl-twitter" 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Perfect for all fitness levels, these moves target your biceps, chest, and shoulders.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/fitness/bicep-stretch;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Top 5 Bicep Stretches for Every Fitness Level|rn1" href="https://greatist.com/fitness/bicep-stretch?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/fitness/bodyweight-workout-for-biceps;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Bulk Up Your Biceps with These 15 Bodyweight Workouts|rn2" href="https://greatist.com/fitness/bodyweight-workout-for-biceps?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Bulk Up Your Biceps with These 15 Bodyweight Workouts" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-female-decline-push-up-732x549-thumb-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/06/GRT-female-decline-push-up-732x549-thumb-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/fitness/bodyweight-workout-for-biceps;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Bulk Up Your Biceps with These 15 Bodyweight Workouts|rn2" href="https://greatist.com/fitness/bodyweight-workout-for-biceps?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Bulk Up Your Biceps with These 15 Bodyweight Workouts</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/fitness/bodyweight-workout-for-biceps;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Bulk Up Your Biceps with These 15 Bodyweight Workouts|rn2" href="https://greatist.com/fitness/bodyweight-workout-for-biceps?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Build strength and muscle with these targeted bodyweight exercises for your biceps - no dumbbells or barbells required.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/fitness/bodyweight-workout-for-biceps;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Bulk Up Your Biceps with These 15 Bodyweight Workouts|rn2" href="https://greatist.com/fitness/bodyweight-workout-for-biceps?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR2__slot" data-adbridg-ad-class="DCMR2" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/fitness/exercises-at-home-for-arms;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Top Arm Workouts at Home: Expert Tips for Stronger Arms|rn3" href="https://greatist.com/fitness/exercises-at-home-for-arms?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Top Arm Workouts at Home: Expert Tips for Stronger Arms" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/09/GRT-Fitness-Kettlebell-Female-Studio-732x549-Thumbnail-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/09/GRT-Fitness-Kettlebell-Female-Studio-732x549-Thumbnail-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/fitness/exercises-at-home-for-arms;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Top Arm Workouts at Home: Expert Tips for Stronger Arms|rn3" href="https://greatist.com/fitness/exercises-at-home-for-arms?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Top Arm Workouts at Home: Expert Tips for Stronger Arms</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/fitness/exercises-at-home-for-arms;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Top Arm Workouts at Home: Expert Tips for Stronger Arms|rn3" href="https://greatist.com/fitness/exercises-at-home-for-arms?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Discover effective arm workouts at home with or without weights. Get tips from a trainer and explore exercises using body weight, dumbbells, and bands.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/fitness/exercises-at-home-for-arms;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Top Arm Workouts at Home: Expert Tips for Stronger Arms|rn3" href="https://greatist.com/fitness/exercises-at-home-for-arms?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/move/quick-upper-body-hiit-workout;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Upper Body HIIT: Quick Workouts That Might Boost Your Fitness|rn4" href="https://greatist.com/move/quick-upper-body-hiit-workout?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Upper Body HIIT: Quick Workouts That Might Boost Your Fitness" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/12/GRT-female-fitness-dumbbells-floor-732x549-thumb.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/12/GRT-female-fitness-dumbbells-floor-732x549-thumb.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/move/quick-upper-body-hiit-workout;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Upper Body HIIT: Quick Workouts That Might Boost Your Fitness|rn4" href="https://greatist.com/move/quick-upper-body-hiit-workout?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Upper Body HIIT: Quick Workouts That Might Boost Your Fitness</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/move/quick-upper-body-hiit-workout;engagement|bottom page content promo click index|5" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Upper Body HIIT: Quick Workouts That Might Boost Your Fitness|rn4" href="https://greatist.com/move/quick-upper-body-hiit-workout?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Discover an effective upper body HIIT workout for women. 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The credentials and contact information reflected here may not be current. Jake Tipane is a…"]}}],"editors":[{"role":"Editor","name":{"display":"DeVonne Goode"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-800x1200.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Fitness","slug":"fitness","link":"/fitness","primary":true,"children":[]}],"language":{"en":"https://greatist.com/fitness/incline-dumbbell-curl/","x-default":"https://greatist.com/fitness/incline-dumbbell-curl/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eMaster the incline dumbbell curl to sculpt your biceps. Learn proper form, explore variations, and see how it stacks up against other curls. Elevate your arm workout today.\u003c/p\u003e"},{"tagName":"p","source":"The incline \u003ca href=\"https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"content-link css-q7lbnd\"\u003edumbbell\u003c/a\u003e curl is to weightlifting what the smize is to modeling (s/o to Tyra): essential. A classic."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"It’s pretty much the same as your basic dumbbell curl, but you do it seated. So you’ll need a bench to pull off one of these babies."},{"tagName":"p","source":"When executed like a pro, this move works your large \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/health/bicep-workouts-at-home\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ebiceps\u003c/a\u003e brachii muscles (those long ones on the outside of your upper arm)."},{"tagName":"p","source":"Here’s what to do."},{"tagName":"div","source":"\u003cfigure class=\"css-1ewspfy\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1jtbzpd\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg\" alt=\"Young woman curling seven pound dumbbells\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fincline-dumbbell-curl\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F03%2FGettyImages-1157948503-1296x812.jpg\u0026description=How%20to%20Perform%20the%20Incline%20Dumbbell%20Curl%20for%20Maximum%20Gains\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/03/GettyImages-1157948503-1296x812.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGetty Images\u003c/figcaption\u003e\u003c/figure\u003e"}]},{"id":"how-to-do-it","title":"How to do it","isCollapsable":false,"header":["Get it right, get it tight "],"body":[{"tagName":"p","source":"To execute this curl \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eexercise\u003c/a\u003e correctly, you’ll need a set of \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/move/kettlebells-versus-dumbbells#1\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003edumbbells\u003c/a\u003e and a \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/21-diy-gym-equipment-projects-make-home\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eworkout bench\u003c/a\u003e."},{"tagName":"p","source":"Pick a \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/move/when-to-lift-more-weight\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eset of weights that’s challenging but totally doable\u003c/a\u003e for your skill set. The last thing you want is to drop one on your toes! (Trust: You make that mistake once, you’ll *never* do it again.)"},{"tagName":"p","source":"Adjust your bench to a 45- to 60-degree incline. Then:"},{"tagName":"ol","source":"\u003cli\u003eSit with your back flat against the bench, your abs tight, and the weights by your sides (one in each hand).\u003c/li\u003e\u003cli\u003eWith your palms facing up, curl the dumbbells until they reach your shoulders. Keep squeezing your biceps at the top of the movement for a full contraction. When they’re flexed, you’ll be able to feel the motion in your biceps brachii specifically.\u003c/li\u003e\u003cli\u003eSlowly lower the dumbbells back to the starting position. Key word here is \u003cem\u003eslowly\u003c/em\u003e. If you release the weights too quickly, you could strain or injure your muscles.\u003c/li\u003e\u003cli\u003eDo 3 \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003esets\u003c/a\u003e of 15 reps.\u003c/li\u003e"}]},{"id":"variations","title":"Variations","isCollapsable":false,"header":["Incline dumbbell curl variations"],"body":[{"tagName":"p","source":"Mix things up with these variations of the exercise."},{"tagName":"h3","source":"Flexor incline dumbbell curl"},{"widget":{"widgetFormat":"wp-youtube","align":"full","embeddedVideoCode":"https://www.youtube.com/embed/C8T0a3FRvmA?feature=oembed","title":"FLEXOR INCLINE DUMBBELL CURLS"}},{"tagName":"p","source":"If you want an upper \u003cem\u003eand\u003c/em\u003e lower arm workout at once, the flexor incline dumbbell curl might be just the thing. This variation targets your forearms as well as your biceps."},{"tagName":"p","source":"This move is also great for boosting \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/grip-strength\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003egrip strength\u003c/a\u003e — something all \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/weight-loss-tips-strength-training-for-weight-loss#1\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eweightlifters\u003c/a\u003e could stand to improve. In a \u003ca rel=\"noopener noreferrer\" href=\"https://pdfs.semanticscholar.org/f6b5/ba7ad12a84d5ec9e1dd689d62e62ee2ba0a9.pdf\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e2019 study\u003c/a\u003e, researchers found a link between hand grip strength and overall performance in weightlifters, powerlifters, and gymnasts."},{"tagName":"p","source":"Keep your bench inclined to 45 to 60 degrees for this one. Then, let’s hit it: "},{"tagName":"ol","source":"\u003cli\u003eSit with your back flat against the bench, holding a dumbbell in each hand by your sides. Flex those abs.\u003c/li\u003e\u003cli\u003eCurl both dumbbells until your biceps fully contract. When your dumbbells are *just* about in front of your shoulders, pause for a sec.\u003c/li\u003e\u003cli\u003eSlowly lower the weights back to the starting position. Take care to keep your elbows still.\u003c/li\u003e\u003cli\u003eDo 3 sets of 15 reps.\u003c/li\u003e"},{"tagName":"h3","source":"Alternate incline dumbbell curl"},{"widget":{"widgetFormat":"wp-youtube","align":"full","embeddedVideoCode":"https://www.youtube.com/embed/TuC8QwKz39E?feature=oembed","title":"Incline Bench Alternate Dumbbell Bicep Curl"}},{"tagName":"p","source":"The alternate incline dumbbell curl works the same muscles as the regular incline dumbbell curl, but it makes it a little easier to focus on form. "},{"tagName":"p","source":"Whether you’re \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/workout-routines-for-beginners\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ejust starting out\u003c/a\u003e or simply want to perfect your technique, doing it one arm at a time helps \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/isolation-exercises\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eisolate the muscles\u003c/a\u003e, keep your elbows fixed, and really make the whole movement *chef’s kiss* legit."},{"tagName":"p","source":"With your bench still inclined at 45 to 60, here’s what to do:"},{"tagName":"ol","source":"\u003cli\u003eWith your back flat on the bench, grab a dumbbell in each hand with palms facing forward (or, you can start with your palms turned inward if that’s more comfortable). Squeeze those abs like you mean it.\u003c/li\u003e\u003cli\u003eCurl the dumbbell in your right hand until it’s right in front of your shoulder. Pause for a sec, and then move the weight back down slowly.\u003c/li\u003e\u003cli\u003eAs soon as your right arm is back to the starting position, curl your left arm up toward your left shoulder.\u003c/li\u003e\u003cli\u003eDo 3 sets of 15 reps.\u003c/li\u003e"},{"tagName":"h3","source":"Incline curl on an exercise ball"},{"widget":{"widgetFormat":"wp-youtube","align":"full","embeddedVideoCode":"https://www.youtube.com/embed/1Dsao7eGpg8?feature=oembed","title":"Stability Ball Dumbbell Incline Curls"}},{"tagName":"p","source":"Trying a dumbbell curl on an exercise ball will really work those abs and test your balance. To play it safe, start with a dumbbell weight that’s very easy for you to manage. Here’s what to do:"},{"tagName":"ol","source":"\u003cli\u003ePosition your bod so your lower back is against the ball and you’re at a slight incline. Holding the dumbbells, drop your elbows so they’re right against the sides of the ball. This should help you stabilize.\u003c/li\u003e\u003cli\u003eCurl both dumbbells until they’re in front of your shoulders. You’ll def need a lot of \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/move/best-bodyweight-exercises-abs\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ecore strength\u003c/a\u003e to pull this one off! Take care to keep your neck straight.\u003c/li\u003e\u003cli\u003eLower the dumbbells back to the starting position.\u003c/li\u003e\u003cli\u003eDo 3 sets of 15 reps, or as many as you can safely manage.\u003c/li\u003e"}]},{"id":"incline-curls-vs-other-curls","title":"Incline curls vs. other curls","isCollapsable":false,"header":["How do incline curls stack up against other curl exercises?"],"body":[{"tagName":"p","source":"If you’ve ever clicked around YouTube lifting videos or hit up a \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/health/crossfit-workouts-at-home\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eCrossFit class\u003c/a\u003e, you know there are \u003cem\u003elots\u003c/em\u003e of \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/move/dumbbell-snatch\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003edumbbell\u003c/a\u003e curl exercises out there."},{"tagName":"p","source":"Here’s how the incline curl compares with a couple other popular ones. "},{"tagName":"h3","source":"Incline dumbbell curls vs. classic dumbbell curls"},{"tagName":"p","source":"Classic dumbbell curls are performed while standing. So, let’s see how they \u003cem\u003estand up \u003c/em\u003eto the incline:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eExtended range of motion.\u003c/strong\u003e Compared with the classic curl, incline dumbbell curls will extend your range of motion. Since you’re at an incline, your arms have farther to travel, so you’ll get a little extra stretch and muscle work in.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eMore work for your biceps.\u003c/strong\u003e The incline dumbbell curl is an even harder workout for your biceps than the classic. It especially works the biceps brachii, the longest muscle in your upper arm. While the standing move works this muscle as well, the incline really helps target the whole muscle.\u003c/li\u003e"},{"tagName":"h3","source":"Incline dumbbell curls vs. “preacher curls”"},{"tagName":"p","source":"You’ll need a preacher bench to pull off a preacher curl. It works similar muscles to the incline curl, but there are some distinctions. So, should you do the preacher religiously? Let’s see: "},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eMore work for your biceps.\u003c/strong\u003e The incline dumbbell curl works your biceps brachii more than the preacher does. Since your arms move directly in front of you when you do the preacher, it mainly works your inner biceps.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eExtended range of motion.\u003c/strong\u003e Like the classic dumbbell curl, the incline curl allows for a larger range of motion than the preacher. If you want to really work your whole arm, the incline curl is still better — no fancy equipment required.\u003c/li\u003e"}]},{"id":"proper-form","title":"Proper form","isCollapsable":false,"header":["Wait a min: What’s so important about form?"],"body":[{"tagName":"p","source":"Form is everything, period. Thankfully, fitness expert \u003ca rel=\"noopener noreferrer\" href=\"https://www.instagram.com/nicolesteenfitness/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eNicole Steen\u003c/a\u003e of \u003ca rel=\"noopener noreferrer\" href=\"https://www.nicolesteenfitness.com/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eNicole Steen Fitness\u003c/a\u003e gave us a few tips for pulling off the incline dumbbell curl like a pro:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003ePull your abs to your spine.\u003c/strong\u003e “Before you begin, pull your \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/move/best-exercises-lower-abs\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eabs\u003c/a\u003e to your spine,” Steen says. “This will keep you balanced and help prevent any back pain or strain.”\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eKeep working those abs.\u003c/strong\u003e “\u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/move/abs-workout-best-stability-ball-moves-for-your-core\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eKeep your core engaged\u003c/a\u003e throughout the workout. If your abs aren’t sore, you’re not doing it right!”\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eIsolate your biceps.\u003c/strong\u003e If you’re not totally \u003cstrong\u003e💯\u003c/strong\u003e on form, take it step by step. “The best way to do this is to do one arm at a time,” Steen says, “so you can really focus on form as you curl the weight.”\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eTake some deep breaths.\u003c/strong\u003e “Breathe in on the curl, and exhale on the extension,” Steen says. “This will help you take it slow, isolate those biceps, and make the most out of every curl.”\u003c/li\u003e"},{"tagName":"p","source":"Remember, your workout’s no good if you end up \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/most-common-running-injuries-and-how-avoid-them\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003einjured\u003c/a\u003e. Steen admits that long ago, when she rushed her curl workout, she wound up pulling her biceps. #NotFun. So, take it from her and always take 👏 your 👏 time 👏 when you’re doing curls."},{"tagName":"p","source":"And when it comes to \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/foot-position\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eperfect form\u003c/a\u003e, don’t underestimate the power of the mind-muscle connection. A \u003ca rel=\"noopener noreferrer\" href=\"https://link.springer.com/article/10.1007/s00421-015-3305-7\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003esmall 2015 study\u003c/a\u003e found that participants who focused their minds on specific \u003ca rel=\"noreferrer noopener\" href=\"https://greatist.com/fitness/do-my-muscles-need-two-days-recover\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003emuscles\u003c/a\u003e when doing resistance training significantly increased activation in those muscles."}]},{"id":"Bottom-line","isCollapsable":false,"header":["Bottom line"],"body":[{"tagName":"p","source":"Incline dumbbell curls are ideal for those who want to build up their biceps. Compared with the classic curl, the inclined position offers the added benefits of extending your range of motion and creating a larger stretch of your biceps."},{"tagName":"p","source":"If you want to try it, get a bench and some approachable weights — and, of course, play it safe."}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"link.springer.com/article/10.1007/s00421-015-3305-7?platform=hootsuite","link":"https://link.springer.com/article/10.1007/s00421-015-3305-7?platform=hootsuite","title":{"tagName":"span","source":"Calatayud J, et al. (2015). Importance of mind-muscle connection during progressive resistance training."}},{"displayLink":"pdfs.semanticscholar.org/f6b5/ba7ad12a84d5ec9e1dd689d62e62ee2ba0a9.pdf","link":"https://pdfs.semanticscholar.org/f6b5/ba7ad12a84d5ec9e1dd689d62e62ee2ba0a9.pdf","title":{"tagName":"span","source":"Haynes E, et al. (2019). The relationship between CrossFit performance and grip strength."}},{"title":{"tagName":"span","source":"Steen N. (2021). Personal interview."}}],"byline":{"authors":[{"id":1410,"name":{"display":"Alysa Hullett","first":"Alysa","last":"Hullett"},"link":"/authors/alysa-hullett","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAlysa Hullett is a writer with work in outlets like Healthline, Greatist and the Seattle Times. Her current work revolves around themes of health, science, art and community.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"medicalReviewers":[{"id":589,"name":{"display":"Jake Tipane, CPT","first":"Jake","last":"Tipane, CPT"},"userLogin":"jake","links":{"website":"https://www.groundwork.studio/","facebook":"www.facebook.com/groundworkpt","linkedin":"https://www.linkedin.com/in/jake-tipane-b1986056/","twitter":"","instagram":"https://www.instagram.com/groundworkstudio/","tiktok":""},"link":"/reviewers/jake-tipane-cpt","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"163280","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan data-sheets-value=\"{\u0026quot;1\u0026quot;:2,\u0026quot;2\u0026quot;:\u0026quot;Jake Tipane is a certified personal trainer in San Francisco, California. He specializes in fertility, prenatal, pregnancy, and postpartum fitness. Jake is the founder of Groundwork Studio, where he provides a whole-person approach to fitness.\u0026quot;}\" data-sheets-userformat=\"{\u0026quot;2\u0026quot;:3009,\u0026quot;3\u0026quot;:{\u0026quot;1\u0026quot;:0},\u0026quot;9\u0026quot;:1,\u0026quot;10\u0026quot;:1,\u0026quot;11\u0026quot;:4,\u0026quot;12\u0026quot;:0,\u0026quot;14\u0026quot;:{\u0026quot;1\u0026quot;:3,\u0026quot;3\u0026quot;:1}}\"\u003eJake Tipane is a certified personal trainer in San Francisco, California. He specializes in fertility, prenatal, pregnancy, and postpartum fitness. Jake is the founder of Groundwork Studio, where he provides a whole-person approach to fitness.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of California, Santa Cruz, BA\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eACE Certified Personal Trainer\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eTRX Certified Instructor\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMovNat Certification, Level 1 \u0026amp; Level 2\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eKB Athletics Certification, Level 1\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":200,"height":200,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/04/Jake_Tipane_200x200.png"}}],"id":"gr-641175","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"DeVonne Goode","factCheckedBy":"","factCheckers":[],"articleHistory":{"2021-03-19":{"updateReason":[],"authors":"Alysa Hullett","editor":"DeVonne Goode","copyEditor":"Jill Campbell","medicallyReviewedBy":"Jake Tipane, CPT"},"2024-09-12":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Alysa Hullett","editor":"DeVonne Goode"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1616153940,"display":"March 19, 2021"},"published":{"date":1616153940,"display":"March 19, 2021"},"lastUpdates":{"date":1726157751,"display":"September 12, 2024"},"modified":{"date":1726135356,"display":"September 12, 2024"}},"type":"healthfeature","language":"en"},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Greatist","logo":{"@type":"ImageObject","url":"https://www.healthline.com/hlcmsresource/images/frontend-static/greatist_logo_black.png"}},"@type":"Article","headline":"Curling Up with a Good Weight: How to Do a Perf Incline Dumbbell Curl","description":"Master the incline dumbbell curl to target your brachii muscles. 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