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Flexor Incline Dumbbell Curls

A beginner strength exercise for the biceps, done with a dumbbell.

Flexor Incline Dumbbell Curls: starting positionFlexor Incline Dumbbell Curls: finishing position
Main muscles
Biceps
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Flexor Incline Dumbbell Curls

  1. Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
  2. Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
  3. Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
  4. Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
  5. As you inhale, slowly go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Flexor Incline Dumbbell Curls

Questions

What muscles does the Flexor Incline Dumbbell Curls work?

Mainly the biceps.

Is the Flexor Incline Dumbbell Curls good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Flexor Incline Dumbbell Curls?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.

How many sets and reps of the Flexor Incline Dumbbell Curls should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).