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Incline Inner Biceps Curl

Learn how to do incline inner biceps curl with a clear setup, controlled movement, and a technique you can repeat.

BicepsDumbbell5 technique steps

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Incline Inner Biceps Curl: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do incline inner biceps curl

  1. Hold a dumbbell in each hand and lie back on an incline bench.
  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. 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. 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. Repeat for the recommended amount of repetitions.
Incline Inner Biceps Curl exercise illustration

Incline Inner Biceps Curl: muscles worked

Primary focus: biceps.

Biceps
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do incline inner biceps curl?

Hold a dumbbell in each hand and lie back on an incline bench. 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. 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.

What muscles does incline inner biceps curl work?

Incline Inner Biceps Curl primarily trains the biceps. The exact demand depends on your setup, range, and chosen load.

What is the best technique for incline inner biceps curl?

Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom.

What can I do instead of incline inner biceps curl?

Related options include Seated Dumbbell Inner Biceps Curl, Standing Inner-Biceps Curl, Alternate Incline Dumbbell Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing incline inner biceps curl and the related movements above to compare equipment and technique choices.

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