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Dumbbell Incline Inner Biceps Curl

Dumbbell Incline Inner Biceps Curl

The Dumbbell Incline Inner Biceps Curl is a great exercise for targeting the muscles in your inner biceps. This exercise specifically engages the short head of the biceps brachii, helping to add definition and shape to your upper arms. By performing this exercise on an incline bench, you can isolate the inner biceps more effectively, allowing for greater muscle activation and growth. To perform the Dumbbell Incline Inner Biceps Curl, you will need an incline bench set at a moderate angle (around 45 degrees) and a pair of dumbbells. Start by sitting on the incline bench with your back firmly against the pad and your feet flat on the floor. Hold the dumbbells with an underhand grip, allowing your arms to hang fully extended at your sides. Next, slowly curl the dumbbells up towards your shoulders while keeping your upper arms stationary. Focus on squeezing your biceps at the top of the movement before slowly lowering the dumbbells back down to the starting position. Make sure to maintain a controlled and steady tempo throughout the exercise to maximize muscle engagement. Incorporating the Dumbbell Incline Inner Biceps Curl into your workout routine can help you build strength and size in your inner biceps. It is recommended to perform 3-4 sets of 10-12 repetitions with a weight that challenges you but still allows for proper form. As always, listen to your body and adjust the weight and intensity accordingly. Remember to consult with a fitness professional or physician before starting any new exercise program to ensure it is suitable for your individual needs and abilities. Happy lifting!


  • Start by sitting on an incline bench with a dumbbell in each hand.
  • Keep your back straight and your feet flat on the floor.
  • Let your arms hang straight down by your sides with your palms facing inwards.
  • Slowly raise the dumbbells by curling your forearms towards your biceps while keeping your upper arms still.
  • Continue to curl the dumbbells up until they reach shoulder level.
  • Hold the contracted position for a brief pause and squeeze your biceps.
  • Slowly lower the dumbbells back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique throughout the exercise to target the inner biceps effectively.
  • Use a weight that is challenging enough to create resistance but still allows you to maintain proper form.
  • Perform a full range of motion by fully extending your arms at the bottom of the movement and squeezing the biceps at the top.
  • Engage your core and maintain a stable torso throughout the exercise to avoid unnecessary strain on your lower back.
  • Focus on mind-muscle connection by consciously contracting and engaging the inner biceps during each repetition.
  • Incorporate variety into your workout routine by alternating between different bicep exercises to stimulate muscle growth and prevent plateaus.
  • Progressively increase the weight or resistance used over time to continually challenge your muscles and promote strength gains.
  • Ensure you are getting adequate rest and recovery between workout sessions to allow your muscles to heal and grow.
  • Pay attention to your nutrition by consuming a balanced diet that includes enough protein to support muscle growth and repair.
  • Stay consistent with your exercise routine and gradually increase the frequency and intensity of your workouts as your fitness level improves.


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