Flexor Incline Dumbbell Curls

An incline dumbbell curl performed with emphasis on wrist position to target the biceps and forearms with reduced wrist strain.

Instructions

1. Set an adjustable bench to a 45-degree incline.
2. Sit on the incline bench holding a dumbbell in each hand at arm’s length.
3. Let your arms hang naturally with elbows in, palms facing forward and thumbs pointing away from the body.
4. Maintain this hand position throughout with no wrist twisting.
5. Curl both dumbbells simultaneously until your biceps are fully contracted while exhaling.
6. Hold the contracted position briefly.
7. Slowly lower the dumbbells back to the starting position while inhaling.
8. Repeat for the desired number of repetitions.

Tips

• Keep your wrists in a slightly extended position to reduce strain and emphasize forearm activation.
• Avoid using momentum; focus on controlled, deliberate movements.
• The incline bench reduces your ability to cheat, making this an excellent form-building exercise.
• Use dumbbells that allow you to maintain proper form throughout all repetitions.
• Keep your torso against the backrest and your feet on the floor.
• This variation provides a good stretch for the biceps at the bottom position.