Incline Dumbbell Curl
An incline dumbbell curl is an elbow-flexion exercise performed seated against an inclined bench with the upper arms positioned behind the torso.
Movement and muscles
Sit against an inclined bench with the arms hanging beside or slightly behind the torso. Curl the dumbbells by flexing the elbows, then lower them under control. The biceps brachii contributes to elbow flexion and forearm supination; the brachialis and brachioradialis also contribute to elbow flexion. The bench may limit some trunk movement, but the exercise does not completely isolate one muscle or eliminate momentum.
NCBI Bookshelf · Elbow joint anatomy
What the evidence supports
In a study of 22 participants using a submaximal load, incline and standard dumbbell curls produced similar biceps-brachii activation patterns across the full elbow range. The study measured one repetition with surface EMG; it did not measure muscle growth, prove that the incline curl preferentially hypertrophies the long head, or identify a universally best bench angle. Shoulder position changes muscle length and the distribution of effort through the range, but an EMG result alone does not establish superior long-term adaptation.
Oliveira et al. 2009 · Shoulder position and dumbbell-curl EMG
Use in HYROX® training
The current HYROX® rulebook prescribes the race stations but does not prescribe incline curls or show that they directly improve Sled Pull or Rowing performance or tendon resilience. Incline curls can be an optional accessory exercise. Bench angle, load, repetitions and tempo should be selected so the athlete can use the intended range with controlled technique; the reviewed evidence does not establish 45–60 degrees, 2–3 sets of 10–12, 6–12 kg per dumbbell or a fixed two-second-up/three-second-down tempo as universal prescriptions.
HYROX® Singles 2026/27 · ACSM · 2026 resistance-training guidance
FAQ
What bench angle should I use for incline dumbbell curls?
No universally best angle was identified in the reviewed evidence. Choose an angle that lets you keep the shoulder and elbow positions controlled through a comfortable range.
Oliveira et al. 2009 · Shoulder position and dumbbell-curl EMG · ACSM · 2026 resistance-training guidance
How much weight should I use?
There is no universal kilogram value. Use a load that permits controlled repetitions and adjust it to your training goal, experience and current capacity.
ACSM · 2026 resistance-training guidance
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