Arm day can start to feel repetitive when you’re doing the same curl variations week after week. The incline bicep curl is a powerful isolation movement that breaks the mold. By adjusting your positioning on an incline bench, you increase your range of motion, time under tension, and ultimately your bicep growth.

In this guide, we’ll cover what the incline bicep curl is, how it works, the muscles it targets, key programming tips, and why it deserves a spot in your training split.

What Is the Incline Bicep Curl?

The incline bicep curl is an isotonic, isolated strength training movement designed to target the biceps brachii. Performed on an incline bench (angled between 55–65 degrees), this variation positions your arms behind the plane of your torso, creating a greater stretch and longer range of motion than traditional curls.

This deeper stretch places your biceps under higher mechanical tension during each rep, making it a go-to for bodybuilding and hypertrophy training.

Muscles Worked

• Biceps brachii (short head & long head)

• Brachialis

• Forearm flexors

• Stabilizers (shoulders, core)

The long head of the biceps is particularly emphasized in incline curls due to shoulder extension and arm positioning.

“Incline dumbbell curls result in greater activation of the long head of the biceps brachii due to increased shoulder extension and passive tension on the muscle.”
— Oliveira et al., Journal of Strength and Conditioning Research

Benefits of Incline Bicep Curls

1. Greater Strength & Hypertrophy

Incline curls increase time under tension and provide a larger range of motion, both of which are essential drivers of muscle growth.

2. Improved Bicep Aesthetics

By targeting the long head, incline curls help add bicep peak and arm fullness, enhancing your overall physique.

3. Isolated Muscle Recruitment

The fixed position limits momentum, forcing the biceps to do all the work — ideal for bodybuilding and targeted training.

How To Incline Bicep Curl 

How To Perform Incline Bicep Curls

1. Set the Bench
   Adjust the incline bench to a 55–65 degree angle.

2. Start Position
   Grab a pair of dumbbells and sit back with your arms hanging down at your sides, slightly behind your torso.

3. Curl with Control
   Using a supinated grip, brace your core and curl the dumbbells toward your shoulders. You can curl simultaneously or alternate.

4. Squeeze and Lower
   Squeeze your biceps at the top, then slowly lower the dumbbells under control to feel a deep stretch.

5. Repeat
   Perform 3–4 sets of 8–12 reps depending on your goals.

Programming Tips

When to Use Incline Curls:

• Hypertrophy block: 3–4 sets of 10–12 reps

• As a finisher: 2–3 sets of 12–15 reps for pump and fatigue

• Superset with: Hammer curls or preacher curls to hit all angles

💡 For optimal results, fuel your recovery with Swolverine Whey Protein Isolate and support arm-day performance with Swolverine Creatine Monohydrate.

Common Mistakes to Avoid

• Swinging the weight → Reduces tension and invites injury

• Elbows drifting forward → Keep them fixed and pinned back

• Too much weight → Focus on stretch and contraction over load

• Partial reps → Extend fully to stretch and contract the biceps completely

Incline Bicep Curl Variations

Incline Bicep Curl: Final Takeaway

The incline bicep curl is one of the most effective and underutilized tools for building serious bicep size and strength. By increasing the stretch, time under tension, and isolation of the long head, you force the muscle to adapt — leading to stronger, fuller, and more aesthetic arms.

Whether you’re a lifter chasing definition or a strength athlete needing symmetry, this curl variation is a smart addition to any upper-body program.

Pair it with consistent training, proper technique, and dialed-in macros. Need help with that? Get customized nutrition support from The Swole Kitchen to fuel your results.

Arm day can become monotonous and repetitive when you’re cranking out the same exercises week after week. The incline bicep curl is an effective bicep exercise and curl variation that can improve your arm day training split. We’re going to talk more about the incline bicep curl, the benefits, and how this bicep exercise can support your body aesthetic goals.

Need Help With Optimizing Your Nutrition And Training Plan To Finally Get The Results You've Been Waiting For?

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