Dumbbell Incline Inner Biceps Curl
Description
The dumbbell incline inner biceps curl is performed on an incline bench with the elbows pointed outward as you curl. The wide elbow position emphasizes the short head of the biceps and the inner arm fibers, building inner arm thickness while taking advantage of the deep stretch from the incline angle.
Muscle Group
Equipment Required
Dumbbell Incline Inner Biceps Curl Instructions
- Set an incline bench to about 45 to 60 degrees.
- Sit back on the bench with a dumbbell in each hand.
- Allow your arms to hang fully extended with palms facing forward.
- Pin your shoulders back against the bench.
- As you curl, allow your elbows to flare slightly outward.
- Continue curling until your forearms are roughly vertical.
- Squeeze the inner biceps hard at the top.
- Lower the dumbbells back down with control to a full stretch.
Dumbbell Incline Inner Biceps Curl Form & Visual
Dumbbell Incline Inner Biceps Curl Benefits
- Targets inner biceps and short head
- Strong stretch from incline angle
- Builds inner arm thickness
- Different stimulus than standard incline curls
- Useful for hypertrophy training
- Pairs well with outer-grip curls
Dumbbell Incline Inner Biceps Curl Muscles Worked
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
Dumbbell Incline Inner Biceps Curl Variations & Alternatives
- Dumbbell Incline Curl
- Wide Grip Curl
- Preacher Curl
- Spider Curl
