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Incline Dumbbell Curls - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Biceps

Incline Dumbbell Curls develop mass by stretching the biceps, particularly the peak. You get the best results from this exercise by alternating between keeping the palms of your hands facing upwards and twisting your wrists. By curling the dumbbells from the outside, this exercise emphasises the inner part of the biceps. The benefit of this exercise is that your arms start fully extended allowing for a greater range of motion. The additional  range of motion also means more burn per lift, making the Incline Dumbell Curl more efficient than normal curls.


Incline Dumbbell Curls - Exercise Workout & Technique

  • Take a seated position on an incline bench, grasping a dumbbell in each hand, your palms facing upward.
  • Lock your elbows by your sides, and exhale as you lift the dumbbells up to the point that you feel a strong contraction in your biceps. Pause.
  • Inhale and bring the weights down, making your biceps do all the work along the way.
  • When you reach the lowest point of the movement, hold for a moment.
  • Repeat this exercise for the desired amount of repetitions.

Incline Dumbbell Curls - Tips & Safety

  • Pause the dumbbells when your arms are fully extended. This ensures that momentum does not reduce the exertion, and thus benefit, of this exercise.
  • Ensure that you lift the weight all the way to the shoulder and contract the bicep at the top of the motion.

Incline Dumbbell Curls - Alternatives

  • You can curl the palms so that the thumbs turn outwards on the upward phase in order to make this exercise more beneficial.
  • Try alternating between lifting the dumbbells from the front (above your thighs) to lifting from the outside (each side of the workout bench) to add variety to your training.
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