Seated Incline Dumbbell Curl

Exercise / Biceps

Seated Incline Dumbbell Curl

Seated incline dumbbell curls are an exercise that targets the biceps and forearms. It involves sitting on an incline bench with a dumbbell in each hand and curling the weights up towards the shoulders, one arm at a time.

The incline bench is set at a 45-degree angle, which allows for a greater range of motion and increased activation of the biceps. This exercise is commonly performed as a part of a strength training program and is often used to develop arm strength, improve muscle definition, and increase overall upper body aesthetics.

How To do:

Seated İncline Dumbbell Curl

Here are some tips to help you perfect your form:

  1. Set up the bench: Adjust the bench to a 45-degree incline and ensure that it is stable and secure. Sit on the bench with your back straight and your feet flat on the floor.
  2. Choose the right weight: Choose a weight that is appropriate for your fitness level and goals. Start with a lighter weight and gradually increase as you become stronger.
  3. Grip the dumbbells: Hold a dumbbell in each hand with your palms facing upward. Your grip should be comfortable and firm.
  4. Position your arms: Position your arms so that they are fully extended and parallel to the floor. Keep your elbows close to your body.
  5. Curl the dumbbells: Slowly lift one dumbbell towards your shoulder, keeping your elbow stationary. As you lift the dumbbell, rotate your palm so that it’s facing your shoulder at the top of the movement. While lowering the first dumbbell, start lifting the other dumbbell and rotate your other palm so that it’s also facing your shoulder at the top of the movement.
  6. Breathe properly: Inhale as you lower the dumbbells and exhale as you lift them.
  7. Control the movement: Throughout the exercise, focus on maintaining control and avoiding any swinging or jerking motions. Use a slow and controlled movement to engage your muscles fully.

Seated Incline Dumbbell Curl – Benefits

  • Targeted muscle activation: Incline dumbbell curls target the biceps brachii, which is the main muscle responsible for flexing the elbow joint. It is a highly effective exercise for maximize the bicep peak. This exercise also activates the brachialis and brachioradialis muscles, which are located in the forearm and contribute to overall arm strength. 
  • Increased muscle activation: Seated incline dumbbell curls allow for a greater range of motion compared to some other arm exercises. This can increase the amount of time that the muscle fibers are under tension, leading to greater muscle activation and ultimately, muscle growth. Additionally, you can use this movement to correct symmetry issues. (for example, if one bicep is bigger than another
  • Reduced strain on the wrists: Unlike some other arm exercises that require you to grip a bar or handle, seated incline dumbbell curls allow your wrists to remain in a neutral position. This can reduce the strain on your wrists and lower the risk of injury. 

In summary, seated incline dumbbell curls are a highly effective exercise for building strength in the biceps and forearms. By incorporating this exercise into your workout routine, you can achieve better muscle activation, reduced strain on the wrists, improved range of motion, and overall increased strength and size in your arms.

Seated Incline Dumbbell Curl – Muscles Worked

Seated incline dumbbell curls primarily target the biceps, but also involve the synergistic activation of the brachialis and brachioradialis muscles. In addition, the wrist flexors act as stabilizers to maintain proper form throughout the exercise.

Target - Biceps
Synergists - Brachialis
Synergists - Brachioradialis
Stabilizers - Wrist Flexors
biceps anatomy