Incline Inner Biceps Curl

Also called incline outer curl, incline inner bicep curl and wide incline curl.

Works

Biceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

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

1. 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.
2. 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.
3. 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.
4. Repeat for the recommended amount of repetitions.

Cues

• Lie back, palms facing out.
• Curl out to the sides.
• Forearms in line with the shoulders.
• Lower slowly.

Common mistakes

• Elbows drifting forward.
• Swinging the weights.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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