Dumbbell Incline Inner Biceps Curl

Setup

1. 01Set an incline bench to roughly 45 to 60 degrees and sit back fully.
2. 02Let the arms hang straight down slightly away from the torso.
3. 03Turn the palms forward and slightly outward.
4. 04Pin the shoulders back against the pad.

Execution

1. 01Curl both dumbbells up and outward, away from the midline.
2. 02Keep the pinky side of the hand leading as the palms rotate outward.
3. 03Squeeze at the top with the dumbbells outside the shoulders.
4. 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.