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Biceps · Dumbbell · Intermediate

How to do Dumbbell Incline Inner Biceps Curl

The dumbbell incline inner biceps curl is an isolation exercise targeting the biceps, performed on an incline bench to increase the stretch and activation of the muscle. It also engages the forearms as secondary muscles.

Dumbbell Incline Inner Biceps Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Dumbbell Incline Inner Biceps Curl, step by step

  1. Sit on an incline bench with a dumbbell in each hand, palms facing each other.
  2. Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Incline Inner Biceps Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Incline Inner Biceps Curl in SPLYT

Dumbbell Incline Inner Biceps Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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