Dumbbell Incline Inner Bicep Curl

Dumbbell Incline Inner Biceps Curl Instructions

• An adjustable bench (set to an incline)

Positioning:

1. Adjust the bench to a comfortable incline (about 30-45 degrees).

2. Sit on the bench with your back firmly pressed against the pad.

3. Hold a dumbbell in each hand with your arms fully extended and palms facing up (supinated grip).

4. Your feet should be flat on the floor, shoulder-width apart for balance.

Movement:

1. Start with the dumbbells at your sides, ensuring your elbows are close to your torso.

2. Slowly curl both dumbbells upward while keeping your upper arms stationary. Focus on squeezing your biceps as you raise the weights.

3. Continue to lift until your biceps are fully contracted, and the dumbbells are close to your shoulders.

4. Pause for a moment at the top of the movement to maximize the contraction.

5. Gradually lower the dumbbells back to the starting position, fully extending your arms while keeping the elbows close to your body.

6. Repeat the movement for the desired number of repetitions, typically 10-15 reps for three sets.

Tips:

• Keep your movements controlled to avoid using momentum.

• Maintain a straight back throughout the exercise to prevent strain.

• Avoid locking your elbows at the bottom of the curl.

• Adjust the weight of the dumbbells according to your strength level to ensure proper form.