Incline Dumbbell Curl Tutorial For Sleeve Busting Arms

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The incline bicep curl exercise is one of the best for your biceps as it hits the muscle through a bigger and more full range of motion than most bicep exercises do. This is because of the position the incline bench puts your arms into. They are slightly further back behind your body than usual, which allows the pre-stretch before you even start the exercise.

Being in this position actually makes the incline bicep curl with dumbbells a more effective exercise than any variation of standing bicep curls for building strong and well-built arms. Going from a pre-stretched position to a deep contraction will cause more micro-damage to the muscle fibers, which allows your muscle to build back bigger and stronger.

Key Form Points - Incline Dumbbell Curl

The main form points of this exercise, below, will highlight exactly how to do an incline dumbbell curl in the most effective way.

**Step 1: Start by sitting on a bench, set at about 60 degrees, holding the dumbbells and resting them on your lap. Breathe in.

**Step 2: Lay yourself back on the bench and let the dumbbells hang to the side. Your arm will be slightly behind your bodyline. Squeeze the dumbbells tight and breathe in.

**Step 3: Breathing out, slowly curl the dumbbells up towards your shoulders, supinating your hands and making sure you keep your upper arms hanging back in the same position as the start. Do not move them forward.

**Step 4: Breathing in, slowly lower the dumbbells back to the start point, flexing your triceps at the bottom of the movement to pre-stretch the bicep again.

** Pro Tip #1: We recommend you start with 3 sets of 12-20 reps.

** Pro Tip #2: We recommend using a lower weight when you first try this exercise as the pre-stretch will make it more difficult than a standard bicep curl.

As you can see from this incline bicep curl tutorial, the main point is the setup of the incline bench. Having this in the right position, so it’s not so far back that it strains your shoulder, or too far forward that you don’t get the pre-stretch, is paramount. Its effectiveness is from the position.

Use this exercise as a finisher, after you’ve completed your compound exercises that incorporate your biceps, like your pull-ups and rows. This will make sure the fibers are maximally worked so you can build them back up bigger and stronger.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This incline dumbbell curl exercise tutorial is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[VKDM]

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!!!

[JCW]

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.

[manin]

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

[alysteredwards]

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!

[judyworkman]

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

[namalhettiarachchi]

Very useful exercise tips for us. we can get a healthy body following this simple steps .great video.thanks for that.

[stevet]

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.

[kuneeyakanna]

Love the way you explained Incline Dumbbell Curl. Learned a lot. Thanks for sharing and keep up your good work.

[jarinejarine]

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

[KITKIKO]

Best advice for the incline dumbbell curl. Thank you

[revlimbi]

Great Tutorials as always Dr B ...Many Thanks

[Rajneesh]

I have never tried this, thank you for the minute technicalities. Love your videos.

[anthonywhite]

I have followed all your content, very important for life, thanks

[mdjhossain]

get a good and informative tutorial finally.nicely present at all.thanks

[ricardojames]

Health is wealth. Exercise is good for health. Excellent tips and advice. Thanks

[foby]

Thanks for the easy to follow and great info. Going to use your techniques from here on out.

[MasterHaXX]

Another cool workout to add to my regimen, you guys also keep striving to do more.

[malcolmmetty]

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.

[kassemsafad]

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.

[wevertonribeiro]

nice tutorial doctor. always bringing good tips