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Incline Inner Biceps Curl

Incline Inner Biceps Curl is a beginner isolation dumbbell exercise that mainly works your biceps.

💪 Biceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Incline Inner Biceps Curl: starting position
Starting position
Incline Inner Biceps Curl: end position
End position

How to do the incline inner biceps curl

  1. Hold a dumbbell in each hand and lie back on an incline bench.
  2. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
  3. Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose.
  4. After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Biceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Incline Inner Biceps Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Barbell CurlBarbell · BeginnerDumbbell CurlDumbbell · BeginnerPreacher CurlMachine · BeginnerCable CurlCable · BeginnerReverse Plate CurlsOther · BeginnerHammer CurlDumbbell · Beginner

FAQ

What muscles does the incline inner biceps curl work?

It mainly works your biceps.

How many sets and reps of incline inner biceps curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the incline inner biceps curl good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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