---
title: "Dumbbell Incline Simultaneous Curl"
description: "Set an incline bench to a 45-degree angle and sit back against it, holding a dumbbell in each hand with your arms fully extended down, palms facing forward."
locale: en
slug: dumbbell-incline-simultaneous-curl
url: "https://hi.fitness/exercises/dumbbell-incline-simultaneous-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/14677415-dumbbell-incline-simultaneous-curl.mp4"
updatedAt: 2026-09-14T20:59:29+00:00
---
# Dumbbell Incline Simultaneous Curl

Set an incline bench to a 45-degree angle and sit back against it, holding a dumbbell in each hand with your arms fully extended down, palms facing forward.

## How to do it

1. Set an incline bench to a 45-degree angle and sit back against it, holding a dumbbell in each hand with your arms fully extended down, palms facing forward.
2. Simultaneously curl both dumbbells upward towards your shoulders by bending your elbows.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
4. Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

## Form tips

- Focus on lifting the weights using your biceps, avoiding shoulder involvement.
- Use a slow and controlled motion to maximize muscle engagement and avoid swinging.
- Ensure your wrists remain straight and aligned with your forearms.
- Avoid locking your elbows at the bottom of the movement to keep tension on the muscles.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [EZ Bar Biceps Curl Normal Grip](https://hi.fitness/exercises/ez-bar-biceps-curl-normal-grip) - Biceps · EZ bar
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable