Incline Inner Biceps Curl

Biceps

Incline Inner Biceps Curl

LevelBeginner EquipmentDumbbell MechanicIsolation

An incline-bench curl performed with the elbows slightly out and the dumbbells turned out to emphasize the inner head of the biceps.

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 lie back against it.
2Let your arms hang down, holding the dumbbells with palms facing forward.
3Turn your elbows slightly out to the sides and plant your feet.

How to perform

1Curl the dumbbells up in an arc by bending your elbows, keeping your upper arms still.
2Rotate your wrists slightly outward at the top so your pinkies lift higher.
3Squeeze your biceps briefly.
4Lower the weights slowly to full extension and repeat.