Incline Dumbbell Curl (Flexor Grip)
Muscles worked
Instructions
- 1Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
- 2Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
- 3Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
- 4Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
- 5As you inhale, slowly go back to the starting position.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Dumbbell Curl (Flexor Grip)
The incline dumbbell curl with a flexor grip shifts your hand position toward the far end of the dumbbell handle, creating a load imbalance that forces the wrist flexors to work continuously to stabilize the bar. Combined with a 45-degree incline bench that increases the biceps stretch at the bottom of the movement, this exercise trains the biceps and forearm simultaneously in an uncommon way, while keeping the overall execution of a classic curl.
check_circleBenefits
- check_circleTrains the biceps and wrist flexors at the same time
- check_circleIncreased biceps stretch thanks to the incline bench angle
- check_circleA simple variation applying a useful principle to any curl
- check_circleBuilds wrist stability under load
lightbulbExecution tips
- lightbulbShift your grip toward the opposite end of the dumbbell before starting
- lightbulbKeep the wrists back to neutralize strain
- lightbulbDon't swing the arms, keep the movement strict
- lightbulbStart with a lighter load than your usual curl weight
warningCommon mistakes
- warningGripping the dumbbell in the center, canceling the imbalance effect
- warningWrists bending instead of staying stable
- warningUsing body momentum to swing the weight up
- warningIncomplete range of motion at the bottom
helpFrequently asked questions
Can this grip principle be applied to other curls?expand_more
Yes, shifting the grip toward one end of the dumbbell works on most dumbbell curl variations.
Why use a 45-degree incline bench?expand_more
This angle gives a good balance between biceps stretch at the bottom and shoulder comfort.
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