How to do an Incline Inner Biceps Curl
The Incline Inner Biceps Curl is an intermediate dumbbell exercise that works your biceps, with help from your forearms.
How to do an Incline Inner Biceps Curl, step by step
- Sit on an incline bench with a dumbbell in each hand, palms facing each other.
- Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Using momentum
- Not maintaining upper arm stability
- Using too much weight
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Easier variation
More exercises for the same muscles
Frequently asked questions
What muscles does the Incline Inner Biceps Curl work?
The Incline Inner Biceps Curl mainly works your biceps. It also works your forearms.
Is the Incline Inner Biceps Curl good for beginners?
It can be, with some coaching. The Incline Inner Biceps Curl is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Incline Inner Biceps Curl should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Incline Inner Biceps Curl?
Good alternatives are Dumbbell Bicep Curl, Seated Inner Bicep Curl and Cable Curl.
Put it in a workout plan
Track your Incline Inner Biceps Curl in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.