How to Do Incline Inner Biceps Curl
Start and end of one clean rep of Incline Inner Biceps Curl.
Quick facts
| Primary muscle | Biceps |
|---|---|
| Secondary muscles | — |
| Equipment | Dumbbell |
| Category | Strength |
How to perform 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Biceps (primary): bends the elbow and turns the palm up during pulls and curls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the upper arm still and pinned to your side so the movement happens only at the elbow.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Swinging the torso to fling the weight up instead of actually curling it.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Incline Inner Biceps Curl work?
Incline Inner Biceps Curl is a focused movement that primarily works the biceps.
What equipment do I need for Incline Inner Biceps Curl?
Incline Inner Biceps Curl needs a pair of dumbbells.
How many sets and reps should I do for Incline Inner Biceps Curl?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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