Incline Dumbbell Biceps Curl on Bench

This dumbbell biceps curl exercise done seated on an adjustable incline bench works the full-length and range of the biceps muscle. It’s really good for building bicep muscle strength and muscle mass. It is of my favorite biceps exercises along with the seated biceps curl on the HammerStrength machine. I prefer to do this exercise at a wide angle because it hits the biceps from a different angle compared to the standard grip that I will use say on the HammerStrength machine or using a straight barbell. Also, for this exercise, if you use a standard grip your dumbbell weights may tend to hit your legs and limit your range of motion so that you aren’t working the entire range of your bicep muscle.

This is a more difficult exercise to do at an incline because you are going more against gravity and thus have less leverage. I prefer to use an adjustable bench with a foot rest because I can adjust the incline to whatever level I wish and the foot rest provides me and my back with extra support. It keeps my body pressed firmly against the back resting pad and allows me to really focus on the biceps curl, especially when you are lifting the maximum weight that you can.

Method of Performance

I like to set the bench at a slight incline. Grab a couple of dumbbells. You will find you will have to use slightly lower weight dumbbells than say for the standing dumbbell curl exercise.
Rest your back, neck and head against the back pad of the bench.
Hold two dumbbells, with your arms almost fully extended, meaning slightly bent at the elbows. Don’t lock your elbows and keep your elbows as close to your sides as possible.
Curl both dumbbells simultaneously up and as far as you can go.
Now bring the dumbbells down to the extended position (starting position).
Breathe out as you curl and breathe in as you lower the dumbbells.
Do about 4 sets of 12 repetitions.

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Variation of this exercise…

The Upright Dumbbell Biceps Curl

If you find this exercise difficult to do, I suggest that you adjust the bench to the upright position and do the dumbbell biceps curl exercise in this way. The method of performance is the same as that for the incline position.

Exercise Suggestions

For maximizing muscle mass and strength I suggest you use the maximum weight you can and that you do about 8 repetitions.

For women looking more for toning and increasing muscle strength, I recommend lighter or moderately heavy weights with more repetitions. Combined with triceps exercises, this exercise is great for losing arm fat, flabby arms.