Incline Inner Biceps Curl
Muscles worked
Instructions
- 1Hold a dumbbell in each hand and lie back on an incline bench.
- 2The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
- 3Now 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.
- 4After 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.
- 5Repeat 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 Inner Biceps Curl
The incline inner biceps curl is a variation that deeply stretches the biceps thanks to the arms-extended position behind the body, then finishes the movement with a lateral opening resembling a double-biceps pose. Lying back on an incline bench with a dumbbell in each hand, palms facing out, you curl the dumbbells outward and up while keeping the forearms aligned with your shoulders, until they reach shoulder height. This distinct path intensely engages the biceps in the stretched position while delivering a very pronounced peak contraction at the top, making it an excellent exercise for shaping the biceps.
check_circleBenefits
- check_circleDeep biceps stretch thanks to the incline position
- check_circlePronounced peak contraction at the end of the movement
- check_circleDifferent bar path that varies the biceps stimulus
lightbulbExecution tips
- lightbulbLet the dumbbells drop fully for the stretch
- lightbulbKeep the forearms aligned with the shoulders during the curl
- lightbulbHold the contraction for a second in the double-biceps position
- lightbulbUse a moderate load to preserve the bar path
warningCommon mistakes
- warningNot lowering the dumbbells all the way at the bottom
- warningCurling the dumbbells too close to the body instead of outward
- warningLoading too heavy and shortening the range of motion
- warningSitting up on the bench to help the movement
helpFrequently asked questions
Why do the dumbbells curl outward?expand_more
This path mimics a double-biceps pose and creates a very pronounced peak contraction at the end of the movement.
What incline setting should I use?expand_more
An angle between 45 and 60 degrees offers a good balance between biceps stretch and comfortable execution.
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