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Dumbbell Incline Inner Biceps Curl animation

How to do the Dumbbell Incline Inner Biceps Curl

BicepsDumbbellIntermediate

The dumbbell incline inner biceps curl uses the angled bench to stretch the long head of the bicep at the bottom, creating a longer range of motion that flat curls simply cannot match. Done with intention, this variation builds peak thickness and teaches you to own every inch of the curl.

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Muscles worked

Primary
Biceps
Secondary
BrachialisForearms

Step-by-step

  1. Set an incline bench to 45 to 60 degrees, sit back against the pad, and let both arms hang fully extended with palms rotated to face inward toward each other
  2. Initiate the curl by supinating your wrists so palms face up as you drive the dumbbells upward, keeping elbows fixed directly beneath your shoulders
  3. Squeeze hard at the top with wrists fully supinated and elbows slightly forward to maximise peak contraction in the bicep
  4. Lower under full control over two to three seconds, allowing arms to return to a complete stretch before starting the next rep

Common mistakes

  • Letting elbows swing forward on the way up, which shifts load to the front deltoid, fix this by pressing your upper arms lightly into the bench pad throughout the movement
  • Cutting the range short at the bottom to keep tension, but the incline position is specifically designed for that deep loaded stretch so let the arms fully extend on every rep
  • Rushing the eccentric and dropping the weight back down, which wastes half the stimulus, own the lowering phase with the same control you give the lift

Pro tip — At the very top of each rep, tilt the pinky side of the dumbbell slightly higher than the thumb side to achieve full supination and squeeze an extra degree of peak contraction from the bicep short head.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

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