Flexor Incline Dumbbell Curls

Biceps

Flexor Incline Dumbbell Curls

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

An incline-bench curl that rotates the palms as you lift, working the biceps through a deep stretch.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an incline bench to about 45–60 degrees and sit back with your arms hanging straight down.
2Hold a dumbbell in each hand with your palms facing in.
3Keep your head and back against the bench.

How to perform

1Curl the dumbbells up while turning your palms to face your shoulders.
2Squeeze your biceps at the top.
3Lower the weights slowly while rotating your palms back in.
4Stretch fully at the bottom of each repetition.