FitCi
Incline Dumbbell Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms. Equipment: dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the bench to roughly a 45-60 degree incline and sit back against it.
- Let your arms hang straight down with gravity, palms facing forward.
- Keeping your elbows fixed behind you, curl the dumbbells up toward your shoulders.
- Squeeze your biceps at the top and pause briefly.
- Lower the dumbbells slowly until your arms are fully extended.
Coaching tip
Rest your back against the bench; keeping your arms behind you stretches the long head of the biceps, so use a full range of motion.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Barbell Biceps Curl, EZ-Bar Curl, Cable Biceps Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.