Incline dumbbell curls target both the inner and outer heads of the biceps. The first half of each repetition focuses on the outer biceps, while the second half works the inner biceps. An exercise that isolates the inner biceps even more is the incline biceps flexor curl. Find more biceps exercises at weight training and bodybuilding.
Execution
- Sit on an incline bench adjusted to approximately 45°, letting your arms hang down by your sides.
- Grab two dumbbells with your thumbs pointing forward at the start.
- As you curl the dumbbells upward, rotate your wrists outward, so that at the top your thumbs point away from your body.
- Curl both dumbbells simultaneously until your biceps are fully contracted and exhale during the movement.
- Avoid creating momentum by swinging your arms.
- Slowly lower the weights until your biceps are relaxed and inhale.
- Don’t move too fast to avoid elbow injuries.
- Fully extending your arms at the bottom adds a beneficial biceps stretch.
- Keep your upper arms stationary as you curl the dumbbells up and down.
Advice
- The biggest mistake is moving the dumbbells too quickly to generate momentum.
- This can cause injury to your elbows and shoulders.
- Intensive reps (fast, short repetitions at the end of a set—moving only from shoulder to chest level) are very effective with this exercise.
Suggestions
- Barbell Biceps Curl
- Preacher Curl
- Alternating Dumbbell Curl
- Dumbbell Hammer Curl
- Cable Hammer Curl with Rope Attachment
- Incline Dumbbell Biceps Curl for the Flexors
- Concentration Curl
- Biceps Stretch
