Seated Incline Curl (Dumbbell)
Trains the biceps. You need a dumbbell. 3 of our free programs use it, across 7 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Seated Incline Curl (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
3×10–12the shape they run most (6 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Shoulders & Arms | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Wolverine | Day 3 — Back/Biceps (Volume), Day 3 — Back/Biceps (Build) +2 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Seated Incline Curl (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Seated Incline Curl (Dumbbell) trains
Technique
How to do the Seated Incline Curl (Dumbbell)
- Sit on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand, letting your arms hang down by your sides with your palms facing your body (neutral grip).
- Keep your upper arms stationary and curl the dumbbells towards your shoulders by bending your elbows while rotating both wrists until your palms face the shoulders.
- Squeeze your biceps at the peak of the movement and hold for a second.
- Slowly lower the dumbbells back to the starting position. Repeat for the desired repetitions.
Form cues
Getting it right
- Avoid swinging your arms or using momentum; focus on controlled, slow movements.
- Exhale as you curl the dumbbells up and inhale as you lower them.
- Concentrate on using your biceps to lift the weights, minimizing shoulder involvement.
Substitutes
Swap Seated Incline Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Incline Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.