Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog
Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in

Incline Dumbbell Reverse Curl

Toned arms, forearms
Incline Dumbbell Reverse Curl gif

About

If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!

How to Incline Dumbbell Reverse Curl

Starting Position

1. Please adjust the angle of the incline bench to about 45 degrees.

2. Sit backwards on the incline bench, lean your upper body back, and hold the dumbbells with your palms facing your feet.

Proper Form

1. Please lift the dumbbell while keeping your shoulders and elbows fixed.

2. Slowly return to the starting position.

3. When lowering the dumbbell, do not lower it completely; lower it just enough so that your biceps do not lose tension.

Breathing Technique

Exhale when you raise your arms, and inhale when you lower them.

Precautions

1. Keep your shoulders fixed and move only your arms.

2. Make sure your wrists do not bend.

From the Community

Incline Dumbbell Reverse Curl Community

Join the Community →

Incline Dumbbell Reverse Curl Related Reading

  • Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM
    What Actually Matters

    Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

    Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.

  • Spot reduction is (mostly) a myth — but one 2023 RCT found a small trunk-fat edge
    Myths Busted

    Spot reduction is (mostly) a myth — but one 2023 RCT found a small trunk-fat edge

    Crunches won't melt belly fat on their own. Here's what two RCTs actually found — and what that means for how you train.

  • The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%
    What Actually Matters

    The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%

    The goblet squat fixes forward lean, builds legs, and — per a 2024 RCT — squat breaks cut post-meal blood sugar 22%. Here's how to use it.

  • Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
    Myths Busted

    Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

    Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.

  • Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)
    Myths Busted

    Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

    Does exercise make you eat less? Yes — but the mechanism is a molecule called Lac-Phe, not willpower. Here's what the research actually says, per a 2016 meta-analysis and a 2021 RCT.

  • Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
    What Actually Matters

    Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.

    Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.

Curious about a Biceps workout plan that includes the Incline Dumbbell Reverse Curl

Incline Dumbbell Reverse Curl Alternatives

Dumbbell Hammer Curl

Dumbbell Hammer Curl

Cable Hammer Curl

Cable Hammer Curl

More

Incline Dumbbell Reverse Curl vs

  • Incline Dumbbell Reverse Curl vs Barbell Bicep Curl
  • Incline Dumbbell Reverse Curl vs Cable Bicep Curl
  • Incline Dumbbell Reverse Curl vs Chin up

Get Personalized Plans
and More detailed guidance with Planfit

Banner Image
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog