Flexor Incline Dumbbell Curls

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Sit on an incline bench holding each dumbbell **off-centre, closer to the inner plate**, so the outer side is heavier. With your arms hanging behind your body, curl bending the elbow and lower slowly. With the weight unbalanced, your forearm has to stop the dumbbell rotating, so the flexors work alongside the biceps. **Light weight.** The classic mistake is gripping the middle out of habit, which turns it into a normal incline curl.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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