Incline Inner Biceps Curl
Differentiation: Mechanics
This variation of an Incline Dumbbell Curl is unique. Here is how: you use a flared-out arm position | and your arms are at an incline angle. This arm position specifically targets the short head of your biceps, | as well as your brachioradialis. You also curl two dumbbells simultaneously. Using dumbbells ensures each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the incline bench to a 45-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the bench.
5) Lie back on the bench with your back flat against the pad.
6) Place your feet flat on the floor, about shoulder-width apart.
7) Plant your upper arms and elbows near the sides of your torso.
8) Twist your wrists so that your palms are facing upward and extend the dumbbells straight out from your sides.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With the palms facing out, exhale as you curl the dumbbells up towards your shoulders.
3) ...until the dumbbells reach shoulder level.
4) This is the ending position.
5) When you have reached your shoulders, squeeze your biceps and hold the contraction for a count of one second.
6) Then, inhale as you lower the dumbbells using a controlled movement to the starting position.
7) Repeat reps for a full set.
8) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your elbows close to the sides of your body.
Keep your head and back flat on the pad when lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Keep your upper arms stationary and focus on only moving your forearms.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Ader Fitness Arm Blaster | $25.10 | |
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
If done correctly, you will be able to see your inner biceps in a mirror (due to the wrists pointed outward during this movement to target the inner bicep region).