Flexor Incline Dumbbell Curls
How to do the 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.
How to program the Flexor Incline Dumbbell Curls
Sets and reps
As an isolation movement, the Flexor Incline Dumbbell Curls is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Flexor Incline Dumbbell Curls is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Flexor Incline Dumbbell Curls into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Flexor Incline Dumbbell Curls work?
The Flexor Incline Dumbbell Curls primarily targets the Biceps.
What equipment do I need for the Flexor Incline Dumbbell Curls?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Flexor Incline Dumbbell Curls should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
