Getting bigger, attention-grabbing biceps is simple with the right workout and technique.
The inline dumbbell curl uses gravity to add resistance, leaving your arms flushed after each set.
The bench’s position takes the burn in your biceps to the next level and also strengthens your core steadily, which helps with other exercises. This exercise gives your biceps an amazing stretch and improves strength and joint stability since it’s unsupported.
It’s never too late to add this effective dumbbell exercise variation to your arm-day routine and see incredible results.
Incline Dumbbell Curl Muscles Work
The incline position of this exercise effectively activates both heads of your biceps. These two muscles together make up your biceps.
The short head, located on the inner side of the biceps, is larger compared to the long head, which is situated on the outer part of the biceps.
Additionally, the long head is adjacent to the brachialis, another muscle that serves as a secondary muscle in this exercise.
While the upper phase of the curl primarily activates these muscles, lowering the dumbbells engages your forearm muscles to some extent.
Benefits of the Incline Dumbbell Curl
Indeed, the incline dumbbell curl offers several key benefits. Most notably, it provides a deeper stretch for the biceps and helps correct any muscle imbalances.
Increased Bicep Stretch
The incline position of the bench stretches your biceps more than a regular curl.
When you’re in the bottom phase, both hands move fully downward due to gravity, which deepens the stretch in your biceps. This results in more continuous tension in your biceps, which can increase muscle mass.
Lowering the dumbbell slowly and steadily can increase the effectiveness of the stretch.
Unilateral Focus
The dumbbell is an excellent tool for promoting balanced muscle growth, which applies to all dumbbell curls.
Whether you’re curling with one hand at a time or both hands simultaneously, both techniques can be effective.
However, curling one hand at a time can specifically target and address any muscle imbalances.
This method is beneficial for lifters struggling with uneven biceps development or for those who want to start building their biceps without risking muscle imbalances.
How to Do Incline Dumbbell Curl
Bench Adjustment: 40°- 45°
Equipment: Pair of Dumbbell, Bench
Grip: Natural Grip
Primary Muscle Work: Biceps Brachii
How To Do
- Find a commercial bench and adjust it to a 45-degree angle. Lay face-up on the bench while holding a pair of dumbbells in each hand.
- Ensure that both hands are neutral while holding the dumbbells at the bottom.
- When you’re ready, curl the dumbbells towards your chest, rotating your hands as you do so, and squeeze your biceps at the top of the movement.
- Lower the dumbbells back to the starting position and rotate your hands back to the neutral grip.
- Be sure to fully extend your arms at the bottom to activate the full range of arm muscles.
Incline Dumbbell Curl Pro Tips
- Mind-Muscle Connection: Focus on truly feeling your biceps working throughout the entire curl. This mind-muscle connection helps maximize muscle activation and growth.
- Breathe Easy: Breathe out as you curl the weight up and inhale as you lower it down. This helps maintain proper form and core engagement.
Common Mistakes
Without proper execution, the incline dumbbell curl won’t effectively stimulate biceps growth. Addressing these common mistakes is crucial for optimal biceps development.
Lifting Heavy
Your arms aren’t supported in any way; they’re just hanging, which can make it difficult to lift heavy weights.
Attempting to lift heavy weights without support can change the size of your biceps and may even cause tears in your armpits. It also increases the likelihood of cheating during the exercise by pulling your elbows backward.
Remember, your biceps receive proper activation when you lift with a full range of motion and maintain proper form.
Incorrect Grip
Holding the dumbbell properly can significantly improve the exercise.
Many gym enthusiasts struggle with the exercise from the beginning because they hold the dumbbell with a supinated grip at the starting phase, which is incorrect and can also strain your wrist.
The dumbbell should be held in a neutral position at the bottom, not supinated.
You can then rotate your grip to a supinated position as you begin to curl up.
Momentum Swinging
Exercise becomes a drag when momentum gets involved.
It’s okay to use a little bit of momentum, but using too much of it puts stress on other muscles instead of focusing on your biceps.
Pay close attention to doing the exercise properly to ensure your biceps get the most work.
It’s better to do fewer repetitions with good form than to rely on momentum, as it reduces the effectiveness of the exercise.
Alternatives and Variations
- Incline Hammer Curl
- Dumbbell Concentration Curl
- Barbell Spider Curl
- Barbell Preacher Curl
Incline Hammer Curl
There are several variations of the hammer curl, but using an incline bench adds a bit more muscle activation as your arms move against gravity.
The inline hammer curl involves using only a neutral grip to lift the dumbbell, which is perfect for activating your forearm muscles as well.
The primary targeted muscles for this exercise are the biceps brachii heads, along with the brachialis and brachioradialis.
It’s advisable to use lighter weights for this exercise because the neutral grip makes it harder to control the arm with heavy dumbbells.
Dumbbell Concentration Curl
Dumbbell concentration curls are great for building balanced biceps.
The one-arm movement allows each arm to work independently, so you can focus solely on your biceps.
Also, you do this exercise while sitting, which limits body movement, giving your biceps a better workout.
Both parts of your biceps are fully engaged, and other muscles like the forearm and brachialis also get some activation during the movement.
Barbell Spider Curl
A great alternative to the incline dumbbell curl, the spider curl with a barbell is another 45-degree bench exercise that helps your biceps grow exponentially.
The bench allows your body to be stable with minimal movement, which gives you more chances to work your primary muscle groups and other muscle groups.
Concentrating on the lowering phase can provide greater muscle activation and extension.
Barbell Preacher Curl
The barbell preacher curl is a classic exercise for building biceps.
Its unique bench setup makes it easier as you sit down and rest your arm on the pads. This position targets the biceps brachii heads and engages the brachialis and brachioradialis muscles.
If handling the barbell weight is challenging, you can perform the preacher curl while standing for a more stable movement throughout.
Featured image by Testosterone Nation/YouTube edited by SA
