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Incline Inner Biceps Curl

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

Primary muscles: Biceps

How to perform Incline Inner Biceps Curl

  1. Step 1. Hold a dumbbell in each hand and lie back on an incline bench.
  2. Step 2. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
  3. Step 3. Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose.
  4. Step 4. After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of the incline inner biceps curl?

The incline position places the biceps in a stretched state, specifically targeting the long head. Rotating the palms outward emphasizes the inner portion of the muscle throughout the range of motion.

How should I position my arms for maximum effectiveness?

Keep your elbows pinned back and stationary throughout the movement. Avoid letting your shoulders drift forward, as this shifts the tension from the biceps to the anterior deltoids.

What is a common mistake to avoid during this exercise?

Using momentum or swinging the weights at the bottom of the rep reduces muscle tension. Maintain a controlled tempo and ensure a full stretch at the bottom without locking out the elbows aggressively.

How should I incorporate this move into my workout routine?

Perform 3 to 4 sets of 10 to 15 repetitions to focus on hypertrophy and metabolic stress. This isolation movement is best placed toward the end of a session after heavy compound pulls.

What is a suitable alternative if I do not have an incline bench?

A seated dumbbell curl with an external rotation of the wrists can mimic the inner-head focus. Alternatively, perform standing cable curls with a wide grip to emphasize the same muscle fibers.

Sample sets & reps for Incline Inner Biceps Curl

  • 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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