Dumbbell Incline Inner Biceps Curl

Dumbbell Incline Inner Biceps Curl

The Dumbbell Incline Inner Biceps Curl is a fantastic exercise targeting the often overlooked inner head of the biceps muscle. This exercise is performed on an incline bench with a pair of dumbbells, allowing for a greater range of motion and isolation of the biceps muscles. When executed correctly, this exercise helps build strength and definition in the inner part of the biceps, giving your arms a more balanced and sculpted look. It also engages the forearms and shoulders to a lesser extent, making it a compound movement that works multiple muscle groups simultaneously. To perform the Dumbbell Incline Inner Biceps Curl, it is crucial to select appropriate dumbbells that challenge you without sacrificing proper form. As with any exercise, maintaining good form is essential to prevent injury and maximize results. Remember to start with a warm-up and only increase the weight gradually to avoid straining the muscles. Incorporating the Dumbbell Incline Inner Biceps Curl into your workout routine can be particularly beneficial if you're looking to build stronger arms, improve overall upper body strength, or enhance your athletic performance. As always, proper nutrition and sufficient rest are crucial components of achieving your fitness goals, so make sure to fuel your body with a well-balanced diet and give yourself enough time to recover between workout sessions. Remember, consistency is key when it comes to seeing progress. Challenge yourself with heavier weights gradually and listen to your body to determine the appropriate number of repetitions and sets for your fitness level. So, get ready to strengthen and sculpt your biceps with the Dumbbell Incline Inner Biceps Curl!


  • Start by lying on an incline bench with a dumbbell in each hand, palms facing inward towards your body.
  • Keep your upper arms stationary, exhale, and curl the weights while contracting your biceps.
  • Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale and slowly begin to lower the dumbbells back to the starting position, following the same path.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the inner biceps effectively.
  • Start with a weight that allows you to perform the exercise with good technique, gradually increasing as you get stronger.
  • Engage your core and keep your back flat against the bench to avoid excessive strain on your lower back.
  • Control the movement by slowly lowering the weights during the eccentric phase and squeezing the biceps at the top.
  • Ensure a full range of motion by lowering the dumbbells until your arms are fully extended, and then flexing the biceps as much as possible at the top.
  • Warm up your muscles with dynamic stretches or light cardio before starting the exercise.
  • Incorporate variations into your routine, such as alternating arms or using a hammer grip, to target different areas of the biceps.
  • Pair this exercise with compound movements like rows or pull-ups to work multiple muscle groups and maximize your workout.
  • Pay attention to your breathing, exhaling during the concentric phase (curling) and inhaling during the eccentric phase (lowering).
  • Allow for adequate rest and recovery between workouts to allow your muscles to repair and grow stronger.


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