---
title: "Incline Dumbbell Curl"
description: "Set an adjustable bench to a 45-degree incline and sit back against it with your feet flat on the floor."
locale: en
slug: incline-dumbbell-curl
url: "https://hi.fitness/exercises/incline-dumbbell-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/db052b8b-incline-dumbbell-curl.mp4"
updatedAt: 2026-07-30T21:30:11+00:00
---
# Incline Dumbbell Curl

Set an adjustable bench to a 45-degree incline and sit back against it with your feet flat on the floor.

## How to do it

1. Set an adjustable bench to a 45-degree incline and sit back against it with your feet flat on the floor. Hold a dumbbell in each hand with your arms fully extended down by your sides, palms facing forward (supinated grip).
2. Engage your core and keep your elbows close to your torso. Slowly curl both dumbbells up towards your shoulders simultaneously, maintaining the supinated grip with your palms facing upward.
3. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position with control.
4. Repeat for the desired number of repetitions.

## Form tips

- Focus on a full range of motion, ensuring you fully extend your arms at the bottom of each curl.
- Maintain a slight bend in your elbows at the start to avoid locking them out.
- Keep your upper arms stationary and close to your torso to isolate the biceps effectively.

## 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