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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Biceps

Incline Dumbbell Curl

DumbbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Dumbbells, Bench

Dumbbells setup →Adjustable bench setup →
How to do itPicture · 3 steps
  1. 1Bench at 45–60°, arms hanging behind you
  2. 2Keep elbows back as you curl
  3. 3Feel the stretch at the bottom

Most common mistake

Letting the elbows swing forward to finish the rep.

Watch a demo
S
For biceps
#3 of 19
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Research
85
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
Target tension · 35%5/5
Loaded stretch · 25%5/5
Progression · 20%3/5
Low cost · 20%4/5

The incline stretches the long head at the bottom of every rep.

How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • ACable CurlCable
  • ADumbbell CurlDumbbell

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