Inner Bicep Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Inner Bicep Curls Instruction

  • Lay back on an incline bench with a dumbbell in each hand.
  • Allow your arms to hang to your sides with your palms facing out to.
  • Begin by curling the dumbbells on an outward track.
    • Raise them to roughly shoulder height.
  • The biceps and forearms are controlling the movement.
  • Slowly lower the weights back down to starting position.


  • Having a strong mind-muscle connection is paramount for this exercise. 
  • Be strict with the path the DB travels, that is what dictates the effectiveness of the exercise.
  • Refrain from “swinging” the weight or leaning backwards.
  • The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.
Previous article Chin-up