Incline Inner Biceps Curl
An incline dumbbell curl where the forearms curl out to the sides, finishing beside the shoulders. Pairs the incline's stretch with a wide path that biases the inner (short) head of the biceps.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie back on an incline bench with a dumbbell in each hand hanging at your sides, palms facing forward and out.
Keep the upper arms still.
Curl the dumbbells out and up, keeping the forearms in line with the side delts.
Finish with the dumbbells beside your shoulders, like a double-biceps pose.
Squeeze, then lower along the same path.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Curl out to the sides
Shoulders on the bench
Slow on the way down
Common mistakes
Flaring the elbows up and out
Losing the stretch at the bottom
Going heavy enough to shorten the path
Safety notes
Keep the load light; the stretched, outward path stresses the front of the shoulder and the elbow.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.