Incline Dumbbell Curls – An Entire Guide With Form Tips


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Incline Dumbbell Curls Form Tips Use a Reasonable Bench Angle Those with preexisting shoulder injuries or major mobility issues should use a more upright bench angle of 60 degrees rather than the traditional 45-degree angle used for incline bench exercise. Incline dumbbell curls target your biceps brachii, which is the biggest muscle in the biceps region. As you curl up, you’re putting resistance on the biceps brachii, which in. How to start doing incline dumbbell curls To start, sit on a bench.

Incline the bench to a 30-40-degree angle. Pick up your dumbbells in both hands. Incline Dumbbell Curl Tips For Start Position (i) Choose lighter weight as compared to what you use for standing bicep curls. (ii) Palms facing up position offers a greater stretch. (iii) The lower you set angle of the bench, the more will be the range of motion; and your bicep muscles will also remain under tension longer.

In the starting position of the incline dumbbell curl, the long head of your biceps brachii is more stretched than the short head. As a result, it gets more involved in the lift. Since the majority of your biceps’ peak is made up by the long head, the incline dumbbell curl is great for building a bigger biceps peak. The incline dumbbell curl is an alternative exercise to the traditional seated alternate curl.

Done on an incline bench, this exercise attempts to eliminate cheating or body movement in order to make the biceps do all the work. Also, the incline makes it a little harder to curl the dumbbells up. How to do Incline Seated Dumbbell Curl: Step 1: Sit on an incline bench that is positioned at a 45-degree angle.

Hold a dumbbell in each hand. Step 2: Hold a dumbbell and perform an incline bicep curl, keeping your wrists as far back as possible. This will neutralize any stress placed on them. Step 3: Let your arms hang down to your sides with your elbows in.

Turn the palms of. Incline Dumbbell Biceps Curl Exercise Instructions STARTING POSITION (SETUP): Holding a light dumbbell in each hand, sit on an incline bench (put its backrest at an angle slightly greater than 40 degrees), keeping your head and upper body in full contact with the bench. Let your arms hang down, fully extended and perpendicular to the floor.

The incline dumbbell curl is a variation of the dumbbell curl and an exercise used to build bigger biceps.. The biceps is a tricky (and fun) muscle to target and putting yourself in various degrees of incline can help manipulate the range of motion. This article provides a complete guide to workout routines for men. (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress. incline dumbbell curls — 3.

List of related literature:

(2) Curl the weights upward but stop halfway, when your forearms are about parallel to the floor, then lower them again to the starting position.

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Step 6: Lift the bar off of the rack using an alternated grip upon the command of the subject.

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THE MOVE: Curl the weights halfway up until your forearms are parallel to the floor—your arms should form 90-degree angles.

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If, as you curl up higher in step 3, the legs lift slightly, the movement becomes jerky, or the lower back flattens instead of rounds, a modification is advisable.

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Keep the dumbbell handles parallel to each other as the elbows move downward.

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For example, in the bench press and overhead press, the elbows need to be straight at the end of the concentric repetition phase.

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The technique works great for curls and such—you can just work your way down the dumbbell rack.

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This exercise is useful if you are having difficulty maintaining your form with the barbell or dumbbell biceps curls or if you want to isolate the biceps brachii and brachialis.

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Better to use proper form than to do a lot of reps.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Woah! I just couldn’t recognize you. Not because you didn’t say, “Hey, this is Scott from ScottHermanFitnessdotcom, but cause you look so buff and younger!

  • I would like to see you create an instructional video on how old guys should workout to include how long how frequent reps anything else you can think of that should be informative. Thanks in advance

  • Looks like you dont take your own advice. Your upper chest is lacking. Maybe, just maybe, besides being skinny, you should take some time to look the part.

  • Some people don’t bother with dumbbell curls, but I think that’s foolish if you want to put size on your arms. Some direct intensity with a range of different motions can really help shape your biceps.

    Thanks for another great video.

  • Can this exercise be used for mass? Also, whenever I do ANY biceps exercise, it seems to hit my forearms more than my biceps..Ant suggestions?

  • Wow what a BIG difference from a small and minimal adjustment. Thanks so much for the tip. You’re Awesome. #Stayinclined2KeepTeaching so much needed.

  • Excellent content from beginning to end. Sharing useful and effective information in all your detailed and well explained information about Dumbbell usage.

  • It looks like some people start with their palms facing inward and turn them as they bring them up.  What is the reason you do not.  I know people do stuff different ways.  I want to learn yours.

  • HOLY SHIET this exactly what I need! There is this old dude around 40+ in my gym telling me to lock my elbow and stop the movement as soon as my elbow formed a 90 degree angle. He told me not to go all the way down because it will not affect my chest!??
    So I told him that, I do feel more tension when I go all the way down and I got result from it. I was about to ask you a question regarding this matter and this video of yours come up.
    Best online instructor ever!

  • great respect for you master, you really helped me with your tips and i progressed in my workouts because of you, so thank you again and i am always waiting for a new legendary advises from you, best regards:)

  • Webster’s creating a whole new dictionary for the words Scott uses:) Have you ever thought of doing subtitles for us that don’t paark r caar in gaarage

  • Hey Scott, would it be a good idea to do these but face down on the incline bench??? I saw a bro doing them like that yesterday, and he’s one of the biggest u ever see.

  • Scott HernanFitness thanks for you nice videos and sorry for my English my question is you’re incline bench dumbbell curl is 60 degree or 45 degree or 30 degree?Im try this exercises every times in the gym 60 degree incline bench is to very pain my shoulders im correct or not correct?

  • Ffs I’ve been doing this for years Coz I feel it more in my chest but no… My workout partners are always like “make sure they’re perfectly straight” feekkk aaaaffffffff

  • There are those that do, those that bitch out and those who complain. Which one are you? Do it like how Jeff said and see the results.

  • All the ads before the actual video is a big NO NO for u to get more subscribers.
    I was going to subscribe but changed my mind coz I hav no time to waste.

  • I dont get it, i thought you said that we should train the lagging muscules when they are pre-exausted to recruit more “latent muscule fibres” not at the beginning of the workout

  • Solid video Scott. I’m an intermediate to advanced lifter, but form touch ups are always useful! Hopefully this helps me progressive overload past 100’s sometime soon on DB incline!

  • Stupid man don’t talk too much ; people expect from u to see how u r doing press not ur bla bla bla ; that we daily hear from bloody politicians; next ur video talk less nd show how to do still u can get money from u tube

  • Jeff you make it all make sense,(i have shoulder pains) and you have helped me alot in all your videos, thanks dude. From an over 40’s

  • Great point…I have a really bad habit of doing this exercise with my head off the bench and ALWAYS need to tell myself to keep my head back. Regardless, I see so many people (even experienced lifters) using terrible form, which is why we should always talk/remind ourselves to keep those elbows in, pin back those shoulders, tighten the core, etc., during the exercise. If nothing else, folks should record themselves periodically…you would be amazed how much we cheat form and don’t realize it. Cheers!

  • Good content Scott. My only question for you is, how far should the dumbbells be as I press? Just above the nipple line, on the nipple line, or a little beneath it?

  • Oh my dumbell is my youngest child,:D but yeah you doing great while doing this and a plus is you have equipments making it easier.

  • I started benching on one of those inversion tables, saw it on YouTube somewhere. I incline and decline simultaneously �� seriously though need proper form. I messed around doing lateral raises on a machine no less, went up on weight and form was off. Pinched a nerve in my neck and had numbness down right arm. Ended up doing physical therapy.

  • Great tips. When you do these demonstrations can you show one where you are using a weight that is heavy for you? I find that when I’m rolling back into the bench with a weight that is really heavy it looks/feels different even though I know it’s not supposed to be.

  • Improper Head position. Thank you very for this man. Been searching alot about incline dumbbell press i always have this pain in my left shoulder every time i do it.

  • Hey, Scott! Newbie question: I do the push pull leg split and I’m wondering if it’s cool to train Biceps and back the day after Chest, shoulders and triceps or vice versa? I know they’re different muscle groups but I wonder if there my be a slight overlap, for example if a little bit of the shoulders might get worked when doing back exercises and if so if it’s enough to break the rule of waiting at least 48h to train the same muscle group again?

  • Hey Jeff, just curious on the risk/reward of the two variations you mentioned earlier as it looks very likely to stress your wrist joint if you try to bench as you normally do.

    It just seems that with the radial or ulnar flexion from the two variations your ability to overload on the dumbbell press is going to be very much limited without risking tendonitis on either the extensor carpi ulnar and radial tendons.

    If we have to limit the weight on these exercise would there be any different in benefits compared a more overloaded dumbbell bench with a regular grip?

  • Soo.. Lead with pinky to avoid front delt fatigue when you want to train your chest? Would this fatigue the triceps before the chest now?

  • I’m 45 yo and have lost 20kg in 6months. I have unsubscribed from ALL other “fitness trainer” channels and will be focusing on your vids only from here on. I’m in a really positive position right now with regards to my progress. YOU SAID IN ONE OF YOUR RECENT VIDS “THIS IS THE SIZE I WANNA BE”, “THIS IS HOW I WANNA LOOK”. I loved hearing that man, seriously! Thanks for your honest, natural approach. ����

  • Sometimes you are like my wife, when you started talking I was with you. But you kept talking and talking….etc. and I started thinking about fishing..

  • You give step by step instructions. These are what every person needs to help with exercise. Your advice will help a lot of people.

  • Ok so i am getting lil more stress on my shoulders what am i doing wrong again and how i fix??? elbows in thumbs up??? I usually did mine elbows out fixed squared

  • thanks for letting me know it activates the entire chest! so many misguiding videos show you need 3 firkin exercises for each muscle.

  • I’m 15 and by next summer I want a massive chest. Any tips Scott? I’m going to lift Monday Wednesday Friday and Saturday. But don’t know how many reps or sets each day

  • Jeff:
    Trains for about 25 years, with highly focused methods and technique
    People who have trained for 2 years without changing their split:
    …Must be TRT

  • Great tutorial scott however, I think raising your bum while bench pressing doesn’t necessarily mean you’re loosing power as it will naturally happen when you’re benching heavy and you’re harnessing power from the ground by pushing your feet against it. As long as your core, glutes are tight as you have mentioned it won’t break your kenetic chain. Same principle as doing push ups. slightly raising your bum to compensate with the heavy load isn’t an issue. It’s just my opinion. ✌��

  • Does anyone know why he doesn’t go all the way up to his shoulder? I’ve seen people doing seated incline curls and going the full way-is it just that he’s sitting at too extreme an angle. (I know nothing)

  • Namaste.
    Greetings from India. Love each and every workout videos of yours and they are gold standard for me.

    Can I perform this exercise on floor? Please let me know.


  • very helpful tutorial i like this tips slight incline Dumbbell Curl. It is very useful tips for signers and experienced people.

  • I’m personally a huge fan of these. Everytime it makes me realize how many different ways I can fix my form to get better results. thanks as always Colossus

  • I like that you have mis-matched dumbbells in your workout area, my bit of OCD would not allow that in mine.
    Really like your channel and subbed awhile back.

  • Thanks for the great video. I like how you were showing different angles with the weights, i couldn’t see the start position though in the “lead with the pinkie” section, so i couldn’t tell whether the elbows were at an angle or out to the side. I know you said to keep it tighter in, but If you could clarify it would be appreciated. thanks for taking the time to produce this i found it quite helpful.

  • I just want to give you another HUGE prop/compliment Dr. Balduzzi…you REALLY are awesome in how you do your videos. Short and to the point and GREAT example! THANK YOU!!!

  • My lower chest is lagging. I hade great upper and middle chest but my lower doesnt have enough muscle and its fat. If you touch my chest my upper and lower is pump. It’s look like a edited picture

  • I have tried this before and enjoyed it, but your explanation gave a better understanding on how the muscle is actually being worked

  • Will cause stain while lifting weights with bend wrist? Can we do this form with heavier weights? This is suitable for beginners?


    The stretch on your biceps from these is UNREAL! Make sure you give it a shot!

  • Thank you sir for the info, i’ll try that squeezing the glutes tips next time. Also do you have any tips on how to better establish mind muscle connection with chest?

  • Coming in to watch any of his video, I prepare myself to lose that exercise from my routine, coz im sure he will say…you are doing it wrong!

  • Hi Scott, thanks for the tips. I have one question though. I try to pack my shoulders all the time since I found out your channel. But at the top position of pressing dumbbells, my shoulders protract a little bit. I can’t see if yours also protract too and it is normal because of the movement or not. Or maybe I press too much and that’s the reason why my shoulders protract but I feel like I can let them protract more if I want to. So I don’t know what I am doing wrong…

  • So glad I bought a new bench this month cause you’ve been putting out some great exercises lately incorporating it. These look way better then standard curls, can’t wait to try them out tomorrow. Thanks for taking the time to explain and show the proper way to do it.

  • Your information is always helpful, your honest, straight forward, and very knowledgeable, thank you for sharing great tips and training techniques, your channels rocks!

  • Always felt weird when packing my shoulders (liiiiikely due to harming it long time ago doing kung Fu).
    Can’t say how many times I’ve repeated this and your upper body 1 vid for the proper form when training anything related to benches. Thanks so much for all the tips Scott! ����

  • This is really useful method of Incline Dumbbell Curl. So I like this very much. It’s awesome and benefit for us of this video tips. Thanks for sharing this information.

  • When I do flys,my rotator cuffs seem to take all the tension,not chest activation at all
    Any tips on how to correct this?
    I use to do flys a lot when I was younger,I avoid them now all together and just do more press work,again any tips?

  • When I first started working out I used to think Scott was huge for a natty. Haven’t seen his videos in a while but I can’t even tell if he workouts anymore:(

  • Thanks for the guidance!I have one question need your help.Why do I always feel my tricep and bicep sore rather then the chest? Thanks!

  • If your upper chest is lagging, the incline bench press is a great way to place a bit more emphasis on the upper portion of your pectoralis major. But if not executed correctly, you will bring a lot more shoulders into the movement and even the amount of weight you can lift for a set of 8 reps will be greatly reduced. But don’t worry guys! My 3 GOLDEN RULES are all you need to stay on track and progress with this exercise!

    DOWNLOAD MY APP! – iPhone & Android!

  • Whoever says this works probably only presses light weight. If you press 90lbs on each side, you can’t really tilt the dumbell unless you wanna kill yourself.

  • Just did these tonight and even doing them with 70 lb dumbbells I felt a lot more power and no shoulder impingement, which is an accomplishment for my weak ass haha. Your videos have helped me come a long way with developing more strength and size without injury and pain. Your clients are lucky to have you.

  • Want an in-depth eBook that will help you improve the form on all exercises? Get your copy for FREE right here:

    Time Stamps:
    Common Mistakes:
    1. ( 0:04)Improper bench setup
    2. ( 0:55)Stopping short of the lockout
    3. ( 1:30)Improper head position
    ( 2:05)Proper Form and full tutorial
    3 Muscle Gain Variations
    1. ( 3:13)Single arm dumbell press
    2. ( 3:27)Squeeze and spread press
    3. ( 3:49)Dumbbell fly press

    We hope y’all enjoyed this video! As always, if you enjoyed the video please make sure to smash the like button, subscribe, and share it with a friend!

  • He’s my motivation and I take his advice tips seriously as I’ve only started weight training 4 months ago got all the stuff I need, I never go my own thinking I know it all cause I don’t but learn from this guy can go a long way and I have a ready wee gym in my house but will get to gym once this covid things is over, what pissed me off is the big heeds recording ppl mistakes for there own pleasure, pal, lass there there to workout leave your phone at home ffs �� lol

  • Dear Jym. I am so impressed with the 100 reps full body workout program. my mates noticed the huge difference in very short time. my question is how long shall I keep on going? thanks a million.
    looking forward to hearing from you.

  • yeah I had no idea on the benefits and the reps, sets of the incline dumbbell curl exercise, thank you for pointing out the difference between this and the regular dumbbell exercise.

  • Scott, as a beginner to the gym, your videos have been crucial to helping me execute my exercises properly and giving me the confidence to go into the gym and try weight training for the first time in my life. I’ve been training consistently for 8 weeks now and have never felt better! Thank you so much for all you do!����✨

  • I’ve been wondering for a while how to do the incline dumbbell properly, your demonstration was very helpful! thank you for explaining it in detail doctor!, gonna try it for sure.

  • Thought I had this down but there were some really good extra tips in there. Didn’t even consider head placement to be an important consideration.

  • Hey Scott!I am very glad you made a video like this.Recently I found out that if I want to fill the clavicle with muscle,I really need to focus on the Upper Chest.And I really want to thank you for guiding me through the incline bench.Thumbs up and keep teaching us properly as always!

  • I have recovered from golfers elbow, tried this and found it put pressure on my elbows. But only bc i was doing exactly what you said not to do at the start ha. Thanks! Will try this again.

  • Excellent presentation for this great exercise. I have tried this before and enjoyed it, but your explanation gave a better understanding on how the muscle is actually being worked. Thanks Doc!