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The Incline Dumbbell Curl is an upper body exercise that primarily targets the biceps. This is an isolation exercise which is well suited to beginner lifters.



  • Set up an bench with the back rest at an incline.
  • Sit on the bench holding two dumbbells down by your sides.
  • Contract your biceps to bring the dumbbells up, keeping your upper arm vertical and your elbows tucked in by your sides.
  • Slowly lower the dumbbells back to the starting position and repeat.

Arm Muscle Diagram.

Arm Muscles