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Flexor Incline Dumbbell Curls

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Biceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps

How to perform Flexor Incline Dumbbell Curls

  1. Step 1. Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
  2. Step 2. Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
  3. Step 3. Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
  4. Step 4. Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
  5. Step 5. As you inhale, slowly go back to the starting position.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of performing curls on an incline bench?

The incline position places the biceps in a greater state of stretch at the bottom of the movement. This increased tension in the lengthened position can lead to superior muscle hypertrophy.

How should I position my shoulders and elbows during the movement?

Keep your shoulders pinned back against the bench and ensure your elbows remain stationary pointing toward the floor. Moving the elbows forward shifts the load to the anterior deltoids.

What common mistake should I avoid to maintain tension on the biceps?

Avoid swinging the dumbbells or using momentum to lift the weight. Control the eccentric phase entirely and stop just short of a full lockout to keep the muscle under constant tension.

Is this exercise suitable for beginners and how should they start?

This movement is appropriate for all levels, though beginners should start with a moderate bench angle of 45 degrees. Use lighter weights to master the full range of motion before increasing the load.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 8 to 12 repetitions focusing on a slow tempo. This exercise is best used as a secondary movement after heavy compound lifts or standing curls.

Sample sets & reps for Flexor Incline Dumbbell Curls

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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