Incline Inner Biceps Curl

An isolation curl on an incline bench with a wide grip emphasizing the inner head of the biceps.

Instructions

1. Hold a dumbbell in each hand and lie back on an incline bench set to 30-45 degrees.
2. The dumbbells should be at arm’s length hanging at your sides.
3. Your palms should be facing outward away from your body.
4. This is your starting position.
5. As you exhale, curl the weights outward and upward while keeping your forearms in line with your side deltoids.
6. Continue the curl until the dumbbells reach shoulder height and are positioned to the sides of your deltoids.
7. At the top, your pose should resemble a double biceps pose.
8. After a brief contraction at the top, inhale and slowly lower the weights back to the starting position.
9. Use the same path to lower the weights as you used to bring them up.
10. Repeat for the prescribed number of repetitions.

Tips

• Keep your upper arms stationary throughout the movement.
• The wide arc emphasizes the inner (medial) head of the biceps.
• Feel a deep stretch in your biceps at the bottom of each repetition.
• The incline position provides a greater range of motion than seated curls.
• Avoid jerking the weights; maintain smooth, controlled movement.
• Breathe out as you curl up and breathe in as you lower the weight.