Incline Dumbbell Curl Guide

The incline dumbbell curl is an awesome exercise for training the biceps through a lengthened position. Due to the setup and arm angle of this exercise, you can put a ton of stress on the bis with relatively low weight for a sick hypertrophy stimulus.

When programming this exercise, I’ll generally perform them with the goals of biceps hypertrophy and strengthening the tissues around my elbow joint. The lengthened stimulus can be great for promoting gradual exposure to high-stress lengthened positions.

How To Perform Them Properly

• Step 1: Set the Optimal Bench Height: Adjust the incline bench to around 45 degrees. This angle ensures optimal biceps engagement while maintaining shoulder extension, which is crucial for a full range of motion during the curl.
  • Generally speaking, two notches tend to be the sweet spot on most benches. You’ll want this angle because it puts your shoulder into extension, but not too much, while still allowing you to focus on what the biceps are doing.
  • Pro Tip: To ensure I’m at a fully lengthened position in-between and when starting reps, I like to squeeze my triceps.

• Step 2: Curl and Work Around the Elbow: My favorite cue to get the most out of your biceps is to think about “working around” the elbow. This means thinking about keeping the elbow relatively fixed while primarily using the biceps to lift the weight.
  • If you’re confused by this cue, as you sit and read this, try curling your arm normally. Now, think of it as though you’re almost reaching and curling and only trying to use the biceps to do this. Feel the difference in how your biceps engage.
  • For this exercise, it’s normal to see the arms move a little bit, but I suggest trying to keep your arm relatively perpendicular to the ground. This will ensure you’re getting the most out of the biceps’ stretch here. At the top, squeeze the biceps hard.

• Step 3: Control the Descent: The devil’s in the details with the eccentric or lowering phase of this exercise, and that’s when you’ll make a lot of gains with these. Focus on keeping the arm in a relatively similar position to where it’s landed and where it started.
  • If you do this step correctly, then you’ll physically feel your biceps being stretched. This is a good physical cue to feel to ensure that you’re “working around” the elbow joint. At the bottom, squeeze the triceps and repeat.

Advanced Techniques

For those seeking to challenge themselves further:

• Modified Zottman Curl: Incorporate a forearm rotation at the top of each curl. This variation engages the brachioradialis and enhances forearm development, adding complexity and maximizing muscle recruitment.
• Paused Reps: Introduce pauses midway through the curl to increase time under tension. This technique enhances muscle fiber recruitment and is excellent for developing strength and endurance.

Incorporation into Your Workout Routine

Strategically include incline dumbbell curls in your workout plan:

• Placement: Use them as a primary exercise in your bicep workout routine or as a finishing move to fully exhaust the muscles.
• Programming: Experiment with different sets, reps, and variations, such as modified Zottman curls or paused reps, to tailor the exercise to your specific fitness goals and preferences.

Below is a breakdown of how I like to program and incline dumbbell curls for clients at different experience levels.

• Beginners: 4 x 10, 7-8 effort all sets, 4121 tempo (4-seconds down, 1-second hold, 2 seconds up, 1-second hold)
• Intermediates: 4-8-10, 8-10 ascending effort throughout the four sets, 3010 tempo
• Advanced: 4×8-10, 8-10 ascending effort throughout the four sets, 3010 tempo BUT with an added pause halfway up through the concentric

Benefits and Muscular Engagement

• Great for Hypertrophy: The incline dumbbell curl is awesome for guys and gals with the goal of hypertrophy. Research has shown that working through greater ranges of motion can lead to higher hypertrophy adaptations, and this exercise is fantastic for ensuring you’re getting a full stretch on the biceps.
• Good for Joint Health: By working through a complete range of motion with proper form, you strengthen tendons around the elbow, wrist, and shoulder joints, promoting joint integrity while helping to reduce potential injury risk, AKA Better tissue integrity and better odds of not having issues.

Common Mistakes and How to Avoid Them

• Triceps Engagement: Ensure to engage and contract the triceps at the bottom of each curl. This action sets a strong foundation for the biceps to work effectively during the concentric phase of the exercise.
• Consistent Tempo: Maintain a steady tempo throughout the exercise. Avoid rushing, as this diminishes the effectiveness of targeting the biceps and reduces muscle engagement.
• Wrist Position: Keep your wrists neutral throughout the movement to ensure maximum tension on the biceps. Avoid excessive flexion or deviation, which can shift the focus away from the targeted muscles.