Arms · Dumbbell
Dumbbell Incline Biceps Curl
How to do the dumbbell incline biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit back on an incline bench holding a dumbbell in each hand with your arms hanging straight down and palms facing up. Curl the dumbbells toward your shoulders, keeping your elbows back and fixed, then lower slowly to a full stretch. The incline angle puts the long head of the biceps under a deep stretch at the bottom.
- 1Deep stretch at the bottom and strong contraction at the top
- 2Elbows held back behind your torso to load the long head
- 3Slow eccentric work through the biceps on the way down
Common mistakes
- Swinging the dumbbells or letting your elbows drift forward
- Using your shoulders or chest to help lift the weight
- Rolling your wrists in or out during the curl
Muscles worked
The dumbbell incline biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell incline biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.