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Incline Dumbbell Curl: A Quick Guide for Stronger Biceps
By Dr. Krishna Athmakuri, Co-Founder & CEO of Clearcals
The incline dumbbell curl is a highly effective exercise for building bicep strength and definition.
By performing this movement on an incline bench, you can increase the range of motion, which places more tension on your biceps and leads to greater muscle activation.
Whether you’re aiming for improved arm strength or aesthetics, the incline dumbbell curl is a must-have in your workout routine.
To help you master this exercise, the Hint app’s Pro Workouts feature provides step-by-step guidance on how to perform the incline dumbbell curl correctly.
Available exclusively to Hint Pro and Hint Premium subscribers, the Pro Workouts feature lets you track your workouts, monitor your calorie burn, and access instructional videos for over 300 strength training exercises.
Incline Dumbbell Curls
Incline dumbbell curls involve sitting on an incline bench while performing a traditional dumbbell curl. This exercise places your arms behind your body, increasing the stretch on your biceps and making it more challenging than standard curls.
How to Perform Incline Dumbbell Curls:
- Set an adjustable bench to a 45–60 degree angle.
- Sit on the bench with your back fully supported, holding a dumbbell in each hand with your arms fully extended and palms facing forward.
- Keep your elbows close to your body and curl the dumbbells toward your shoulders, contracting your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
Incline Dumbbell Curl Angle
The angle of the incline bench is critical for maximizing the effectiveness of the incline dumbbell curl. Ideally, set the bench at a 45–60 degree angle.
A lower angle (closer to 45 degrees) increases the stretch on the biceps, whereas a higher angle (closer to 60 degrees) reduces the stretch but may feel more comfortable for beginners.
Incline Dumbbell Curl Muscles Worked
The incline dumbbell curl primarily targets the biceps brachii, specifically the long head of the biceps, which helps create the peak of the bicep muscle. The movement also engages the brachialis and brachioradialis (muscles in the forearm) to a lesser extent.
Incline Dumbbell Curl Alternative
If you don’t have access to an incline bench or want to try a different bicep exercise, here are some great alternatives:
- Concentration Curls: Focuses on isolating the biceps for maximum tension.
- Preacher Curls: Similar to incline curls in terms of isolating the biceps with added support.
- Standing Barbell Curl: A classic movement that can help build overall bicep strength.
- Spider Curls: Performed face-down on an incline bench, this exercise also targets the biceps from a different angle.
Pro Workouts and the Hint App
The Hint app’s Pro Workouts feature, available only to Hint Pro and Hint Premium users, gives you access to detailed guidance on performing strength training exercises like the incline dumbbell curl.
You can track your sets, reps, and calories burned for over 300 exercises, helping you stay on track with your fitness goals.
In addition to workout tracking, the Hint app offers personalized diet plans designed to help you reach your muscle gain or fat loss goals.
You can also set your calorie burn goals and use advanced nutrition tracking to monitor your macronutrient intake, ensuring your diet supports your training efforts.
With Hint Premium, you have access to unlimited consultations with expert dietitians to personalize your nutrition strategy further.
Incorporating incline dumbbell curls into your bicep routine will help you achieve greater strength and muscle development.
By using the Hint app’s Pro Workouts feature to track your progress and complement your workouts with a personalized diet plan, you can ensure that your fitness journey is effective and sustainable.
About the Author
Dr. Krishna Athmakuri is the Co-Founder and CEO of Clearcals, where he leads the development of data-driven health technology through the Hint app.
With a Ph.D. in Chemical Engineering from Rensselaer Polytechnic Institute, New York, his expertise spans analytics, protein chemistry, and biotechnology.
Earlier in his career, he developed biotherapeutics for diabetes and metabolic diseases at companies like Aurobindo Pharma and Dr. Reddy's Laboratories.
At Clearcals, he now applies that scientific rigor to build personalized fitness tools, including Hint Pro Workouts, nutrition tracking, and real-time metabolic insights — helping users make smarter health decisions through technology.
🔗 Connect with Krishna on LinkedIn
