Incline Inner Biceps Curl

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

Incline Inner Biceps Curl: finishing position

Main muscles: Biceps
Equipment: Dumbbell
Level: Beginner
Type: Isolation

How to do the Incline Inner Biceps Curl

Hold a dumbbell in each hand and lie back on an incline bench.
The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose.
After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
Repeat for the recommended amount of repetitions.

Sets and reps

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

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 Incline Inner Biceps Curl

Questions

What muscles does the Incline Inner Biceps Curl work?

Mainly the biceps.

Is the Incline Inner Biceps Curl 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 Incline Inner Biceps Curl?

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 Incline Inner Biceps Curl 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).