Dumbbell Incline Inner Biceps Curl

Focuses on the short (inner) head of the biceps by curling with a wider arm angle. This improves bicep thickness and "fullness."

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Sit on an incline bench. Hold dumbbells with a supinated grip, but rotate your arms slightly outward away from your body.

Instructions

1. Curl the weights toward your shoulders in this wide position.
2. Squeeze the inner biceps.
3. Lower with control.
4. Keep elbows stationary.
5. Maintain posture.

Common Mistakes

1. Closing the arm angle.
2. Swinging.
3. Moving the elbows.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

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A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.