Incline Inner Biceps Curl

Biceps · Dumbbell · ×2 dumbbells

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

How to do it

Lie on an incline bench with a dumbbell in each hand, arms hanging and palms forward. Curl the dumbbells **opening your arms outwards** on a diagonal rather than straight up, turning the wrist out at the top. Lower slowly the same way. Taking the elbow out loads the short head, the inner one, which fills the arm seen from the front. The classic mistake is curling straight out of habit: without the diagonal, it is 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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