What Do Incline Dumbbell Workouts Do?

Weight benches are available in a variety of angles, including flat, incline and decline. Incline dumbbell workouts offer a change from your flat-bench routine, along with additional muscle-strengthening benefits. Instead of relying on the support from a weight machine, dumbbell incline exercises engage your core to stabilize the movements. You'll also develop well-rounded muscles as you exercise your upper body from a variety of angles.

  1. Incline Bench

    • An incline bench can either have a set angle, or be adjustable. A common angle for the bench is to place it at a 45-degree angle from the floor, although a 60-degree angle is also useful for incline dumbbell workouts. The bench will have a seat that remains horizontal and parallel to the floor, or slightly tilted upward for increased back comfort. The height of the bench remains the same; you should be able to sit on the bench and place your feet on the floor comfortably.

    Dumbbell Chest Exercises

    • Dumbbell chest exercises, such as chest presses and chest flys, can be performed on the incline bench. Compared with the flat bench, the incline bench changes the focus to the muscles of your upper chest. You'll also use more shoulder strength and stabilizer muscles to keep the dumbbells steady at the inclined angle. Since the dumbbells are not connected to a machine, you'll contract your core to sustain your posture, contributing to a total-body workout.

    Arms

    • Incline dumbbell curls place more emphasis on the front portion of the biceps than other variations. Compared to performing a biceps curl standing or seated, lying back on the slight incline shifts the angle and strengthens more of the long head of the biceps. Begin with your arm in a lengthened position, which brings a greater range of motion to your curl. On an exhale, bend your elbow and curl the weight toward your shoulder to contract the biceps. At the bottom of the curl, your arms receive a release of the contraction allowing for a brief rest before you perform the next repetition.

    Shoulders

    • The incline bench is also used for support during exercises such as the dumbbell reverse lateral raise. During this rear-deltoid exercise, you rest your chest against the back pad and place your feet on the floor for stability. Then, raise the dumbbells out to the sides to strengthen the backs of your shoulders.