Skip to main content

Dumbbell Incline Inner Biceps Curl

Step by step instructions, muscle activation and variants for the Dumbbell Incline Inner Biceps Curl.

MediumBiceps

About this exercise

The dumbbell incline inner biceps curl is performed on an incline bench with a fully supinated (palms-up) grip, emphasizing the short (inner) head of the biceps. The inclined position lets the arms hang behind the torso for a deeper stretch at the bottom, while the supinated grip maximizes biceps activation throughout the curl.

How to Perform

  • Set an adjustable bench to a 45–60 degree incline and sit back against it holding a dumbbell in each hand
  • Let your arms hang straight down with palms fully facing forward (supinated grip)
  • Keep your upper arms stationary against the bench pad and curl the dumbbells upward
  • Rotate your pinkies slightly outward at the top to fully supinate and peak-contract the biceps
  • Slowly lower the dumbbells back to the fully extended position, maintaining the supinated grip
  • Repeat for the desired number of reps

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

About the Dumbbell Incline Inner Biceps Curl

The Dumbbell Incline Inner Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Arms Stretch on a Support

Bodyweight · Easy
BicepsFront shouldersMiddle chest

Assisted Chin-Up on a Bench

Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius

Band 45-Degree Biceps Curl

Easy
BicepsOuter forearm

Band Alternating Biceps Curl

Easy
BicepsOuter forearm