Flexor Incline Dumbbell Curls
The Flexor Incline Dumbbell Curls isolates the Biceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Flexor Incline Dumbbell Curls
- 1
Hold 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.
- 2
Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
- 3
Let 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.
- 4
Curl 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.
- 5
As you inhale, slowly go back to the starting position.
- 6
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Flexor Incline Dumbbell Curls work?
The Flexor Incline Dumbbell Curls primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Flexor Incline Dumbbell Curls good for beginners?
Yes, the Flexor Incline Dumbbell Curls is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Flexor Incline Dumbbell Curls?
You need dumbbell to perform the Flexor Incline Dumbbell Curls. Most commercial gyms will have this available.
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