Incline Dumbbell Curl - Biceps

Incline Dumbbell Curl - Biceps

Incline dumbbell curls are designed for the inner and the outer biceps. The first half of each repetition works out the outside of your biceps and the second half works out the inside. An exercise that isolates the inside of your biceps would be the flexor incline biceps curl. Find more biceps exercises at weight training and bodybuilding.


  • Sit on an incline bench (back lean adjusted to approx. 45°), let your arms hang down on your sides and grab two dumbbells with the thumbs pointing forward. Your thumbs point forward at the beginning and when you curl up your dumbbells, you twist out your hands, so that your thumbs point away from your body.
  • 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.
  • Move the weights back down until your biceps are relaxed and inhale. Don't move too fast! You can injure your elbows if you extend your arms too fast. Fully extending the arms adds a biceps stretch at the end of the repetition.
  • Don't move your upper arms as you curl your dumbbells up and down.


  • The biggest mistake you can make is moving the dumbbells too fast in order to create momentum. By doing so you will only injure your elbows and your shoulders.
  • Intensive reps are very effective with this exercise. (intensive reps = fast short repetitions at the end of the set - only move the dumbbells from shoulder to chest level)