Incline Inner Biceps Curl
The Incline Inner Biceps Curl 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 Incline Inner Biceps Curl
- 1
Hold a dumbbell in each hand and lie back on an incline bench.
- 2
The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
- 3
Now 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.
- 4
After 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.
- 5
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.
Similar Exercises
Frequently Asked Questions
What muscles does the Incline Inner Biceps Curl work?
The Incline Inner Biceps Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Incline Inner Biceps Curl good for beginners?
Yes, the Incline Inner Biceps Curl is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Incline Inner Biceps Curl?
You need dumbbell to perform the Incline Inner Biceps Curl. Most commercial gyms will have this available.
Track Your Progress
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