Biceps Flexor Incline Dumbbell Curls

Biceps Flexor Incline Dumbbell Curls

Flexor incline dumbbell curls are designed to completely isolate the biceps muscles. Another good thing about this dumbbell exercise is that a stretch position for the biceps is included in every repetition => Because of the angle between shoulders and trunk and because the thumbs point away from your body. Find more biceps exercises at weight training main.


  • Sit on an incline bench (back lean adjusted to approx. 45°), let your arms hang down on the sides and grab two dumbbells with your palms facing forward. The thumbs should point away from the body throughout the entire exercise and the weights should not be twisted while curled up. Keep your shoulders close to the bench.
  • Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Don't create momentum by swinging your arms.
  • Then move the weights back down until your biceps are relaxed and inhale. Don't move too far or too fast! You can injure your elbows if you let the dumbbells fall. Fully extending the elbows stretches the biceps at the lowest position.
  • Don't move your upper arms as you curl up the weight.


  • The biggest mistake you can make is moving the dumbbells too fast. Be careful, don't injure your elbows and your shoulders.
  • Intensive reps are very effective with flexor incline dumbbell biceps curls. Intensive reps are fast short repetitions at the end of the set - after you reach muscle failure.