Back to library
Exercise Library
Dumbbell Incline Inner Biceps Curl
An incline curl performed with the arms curling out and away from the torso to bias the short head of the biceps while the incline stretches the long head.
ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-incline-inner-biceps-curl
Demonstration coming soon
Primary
Biceps brachii
Secondary
BrachialisAnterior deltoidsForearm flexors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Set an incline bench to roughly 45 to 60 degrees and sit back fully.
- 02Let the arms hang straight down slightly away from the torso.
- 03Turn the palms forward and slightly outward.
- 04Pin the shoulders back against the pad.
Execution
- 01Curl both dumbbells up and outward, away from the midline.
- 02Keep the pinky side of the hand leading as the palms rotate outward.
- 03Squeeze at the top with the dumbbells outside the shoulders.
- 04Lower under control back to a full hang.
Checkpoints
- -Dumbbells travel outside the line of the shoulders, not straight up the front.
- -Upper arms stay mostly vertical with minimal elbow drift.
- -Palms stay fully supinated at the top.
- -Torso stays flat on the pad.
Common mistakes
- -Curling straight up and losing the outward path.
- -Letting the elbows swing forward off the torso line.
- -Using momentum from the shoulders to start the rep.
- -Bending the wrists back under the load.
Programming notes
- -Use 3 sets of 10 to 15 reps with light to moderate dumbbells.
- -Prioritize the outward path and supination over load progression.
- -Slot it after a heavier curl as a shape and squeeze movement.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play