Incline Inner Biceps Curl

What is Incline Inner Biceps Curl? Incline inner biceps curl is a resistance exercise that targets the inner head of the biceps brachii muscle. This exercise is performed on an incline bench, which helps isolate the biceps and ensures proper form and targeting of the inner biceps.

Tutorial

1. Sit on an incline bench set at a 45-degree angle.
2. Hold a dumbbell in each hand with an underhand grip.
3. Allow your arms to fully extend down toward the floor.
4. Curl the dumbbells upward, focusing on bringing your pinky fingers towards your shoulders.
5. Squeeze your biceps at the top of the movement.
6. Slowly lower the dumbbells back to the starting position with control.
7. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to lift the weights instead of engaging the biceps.

• Allowing the elbows to move forward or flare out during the curl. - Not fully extending the arms at the bottom of the movement.

• Using weights that are too heavy, leading to improper form and reduced effectiveness.

Tips for Better Results

• Focus on squeezing the biceps throughout the movement for maximum muscle engagement.

• Use a controlled tempo, both on the way up and on the way down. - Keep your elbows stationary to ensure the biceps are doing the work.

• Adjust the bench angle to find the incline that best targets your inner biceps.

Muscles Worked

• Primary Muscles: Biceps brachii (inner head) - Secondary Muscles: Brachialis, brachioradialis