Incline Dumbbell Curl

Muscles worked by the Incline Dumbbell Curl

Primary

BicepsBiceps Brachii

Secondary

Brachialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Incline Dumbbell Curl

1. Sit on an incline bench set to 45 degrees, holding dumbbells at your sides.
2. Let your arms hang straight down with palms forward.
3. Curl the dumbbells up toward your shoulders.
4. Lower with control to full extension.
5. Repeat.

Form tips

• Keep your head and shoulders against the bench throughout.
• Don't let your elbows drift forward as you curl.
• Avoid shrugging your shoulders forward as you lift the weight.

At a glance

Incline Dumbbell Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "incline-db-curl",
  "name_en": "Incline Dumbbell Curl",
  "name_de": "Schrägbank-Kurzhantelcurl",
  "name_es": "Curl con mancuernas en banco inclinado",
  "description_en": "A bicep curl on an incline bench for a deeper stretch of the long head.",
  "description_de": "Bizepscurl auf der Schrägbank für eine tiefere Dehnung des langen Bizepskopfs.",
  "description_es": "Un curl de bíceps en banco inclinado para un mayor estiramiento de la cabeza larga.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on an incline bench set to 45 degrees, holding dumbbells at your sides.",
    "Let your arms hang straight down with palms forward.",
    "Curl the dumbbells up toward your shoulders.",
    "Lower with control to full extension.",
    "Repeat."
  ],
  "instructions_de": [
    "Setz dich auf eine 45-Grad-Schrägbank, Kurzhanteln seitlich hängend, Handflächen nach vorn.",
    "Lass die Arme gerade herunterhängen.",
    "Curle die Kurzhanteln zu den Schultern.",
    "Senke sie kontrolliert bis zur vollen Streckung ab.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Siéntate en un banco inclinado a 45 grados con mancuernas a los lados.",
    "Deja que los brazos cuelguen rectos con las palmas hacia adelante.",
    "Sube las mancuernas hacia los hombros.",
    "Baja con control hasta la extensión completa.",
    "Repite."
  ],
  "tips_en": [
    "Keep your head and shoulders against the bench throughout.",
    "Don't let your elbows drift forward as you curl.",
    "Avoid shrugging your shoulders forward as you lift the weight."
  ],
  "tips_de": [
    "Bleibe mit Schultern und Kopf während des Satzes an der Lehne.",
    "Halte die Ellbogen während des Curls hinten, statt sie nach vorn zu ziehen.",
    "Wähle ein moderates Gewicht, die gedehnte Position ist besonders fordernd."
  ],
  "tips_es": [
    "Mantén los hombros y la espalda apoyados en el banco.",
    "No adelantes los hombros al subir las mancuernas.",
    "Aprovecha el estiramiento abajo con una bajada lenta."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/incline-db-curl-start.webp",
      "peak": "images/flat/incline-db-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "incline-db-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.