Incline Inner Biceps Curl
Incline Inner Biceps Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- Back support
Sit on an incline bench holding the dumbbells.
- Starting arms
Let your arms extend at your sides.
- Palm direction
Turn your palms outward to a comfortable position.
- Curl path
Curl the dumbbells toward the outside of your shoulders.
- Top alignment
Keep your forearms near the plane of your lateral deltoids.
- Pause
Squeeze briefly without raising your shoulders.
- Return
Lower your arms along the same outward-directed arc.
Key technique points
- Choose the outward angle according to shoulder range.
- Do not let your elbows rise.
- Do not bend the wrists sideways.
- Keep your back against the bench.
- Do not bring the dumbbells together in front of your face.
- Use the same controlled range on both sides.
Common mistakes
Forced outward rotation
The shoulder position may exceed its comfortable limit.
Rising elbows
Shoulder elevation assists the curl.
Bringing weights together in front
The outward-directed variation is lost.
Sideways wrist bend
Load alignment is disrupted.
Lifting the chest
Position changes relative to the inclined support.
Fast bottom transition
The dumbbells extend the arms uncontrollably.
Frequently asked questions
Incline Inner Biceps Curl: why is “Forced outward rotation” a mistake?
The shoulder position may exceed its comfortable limit.
Incline Inner Biceps Curl: why is “Rising elbows” a mistake?
Shoulder elevation assists the curl.
Incline Inner Biceps Curl: why is “Bringing weights together in front” a mistake?
The outward-directed variation is lost.
Incline Inner Biceps Curl: why is “Sideways wrist bend” a mistake?
Load alignment is disrupted.
Incline Inner Biceps Curl: why is “Lifting the chest” a mistake?
Position changes relative to the inclined support.
Incline Inner Biceps Curl: why is “Fast bottom transition” a mistake?
The dumbbells extend the arms uncontrollably.
What should I focus on when doing Incline Inner Biceps Curl?
Choose the outward angle according to shoulder range. Do not let your elbows rise. Do not bend the wrists sideways. Keep your back against the bench. Do not bring the dumbbells together in front of your face. Use the same controlled range on both sides.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.