Incline Inner Biceps Curl
How to do the 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.
How to program the Incline Inner Biceps Curl
Sets and reps
As an isolation movement, the Incline Inner Biceps Curl 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 Incline Inner Biceps Curl 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.
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Frequently asked questions
What muscles does the Incline Inner Biceps Curl work?
The Incline Inner Biceps Curl primarily targets the Biceps.
What equipment do I need for the Incline Inner Biceps Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Incline Inner Biceps Curl 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.
