Flexor Incline Dumbbell Curls

Flexor Incline Dumbbell Curls is a resistance exercise – incline curl exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm supinators
Exercise type: Resistance exercise – incline curl

Exercise technique

Bench
Set the backrest to a moderate incline.
Grip
Hold each handle near its outer head, leaving more leverage on the inner side.
Position
Rest your back on the support and let your arms hang at your sides.
Palms
Keep your palms facing forward.
Curl
Bend both elbows together while keeping your upper arms still.
Top control
Raise the dumbbells without moving your shoulders forward.
Lower
Keep your wrists comfortably aligned and slowly return to the start.

Key technique points

Do not force your wrists into maximum backward bend.
Try the off-center grip with a light load.
Do not let the handles slide within your hands.
Do not raise your elbows forward.
Maintain the palm direction throughout the repetition.
Keep your back against the bench.

Common mistakes

Excessive wrist strain

Bending beyond a comfortable wrist range makes the load harder to control.

Slipping grip

This changes the handle’s weight distribution.

Moving the elbows forward

Shoulder flexion assists the curl.

Lifting the back

Support from the incline position is lost.

Rotating the dumbbells

This changes the fixed-palm variation.

Heavy, uneven loading

The grip torque becomes harder to control.

Frequently asked questions