Arms / Intermediate / Isolation (single joint)

Incline Inner Biceps Curl

A dumbbell curl on an incline bench with the arms turned out, stretching and emphasizing the short head of the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip, Front delts

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Set an incline bench to about 45 degrees and sit back holding a dumbbell in each hand.
2. Let your arms hang down and slightly out to the sides with palms facing forward.
3. Curl the dumbbells up toward your shoulders, keeping the arms angled outward.
4. Lower slowly to full extension.

Tips

• Keep the upper arms still.
• Keep the head and back against the bench.

Open in the appGet started