Incline Dumbbell Inner-Biceps Curl

Body region

• Arms

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set a bench to about 45 degrees and sit back against it, a dumbbell in each hand.
2. Let the arms hang straight down behind the line of your torso, palms forward and turned slightly out.
3. Curl the dumbbells up and outward, keeping the upper arms still.
4. Lower slowly until the arms are fully straight.

Cues

• Keep the head and back on the bench.
• Expect to use less weight than standing: the biceps start from a stretch.

Common mistakes

• Bringing the elbows forward to shorten the range.
• Lifting the shoulders off the pad.

Variations

• Seated Dumbbell Inner-Biceps Curl

Alternatives

• Dumbbell Curl
• Concentration Curl