Incline Dumbbell Inner Biceps Curl
Weights curl up and out on an incline bench.
- Level
- Beginner
- Equipment
- Dumbbell, Incline Bench
- Movement
- Biceps curl · Lying on the back
- Tracks
- Weight & Reps
Works
Biceps
How to do it
- Lie back on an incline bench holding a dumbbell in each hand.
- Let your arms hang straight down with palms facing forward.
- Curl the weights up and out toward your shoulders.
- Keep your elbows pinned back and slightly behind your torso.
- Squeeze your biceps hard at the top of the movement.
- Lower the dumbbells slowly along the same outward path.
Common mistakes
- Swinging the torso to generate momentum.
- Letting the elbows drift forward during the curl.
- Dropping the weights too quickly on the descent.
- Rotating the wrists inward instead of outward.
Tips
- Drive your elbows into the bench to prevent swinging.
- Focus on pulling the pinky finger toward your shoulder.
- Maintain a slight external rotation throughout the lift.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Lying on the back
- Body support
- Upper arms on a pad (preacher)
- Bench angle
- Incline
