Arms
The main muscle group listed for this exercise.
Exercise guide
Flexor Incline Dumbbell Curls
Flexor Incline Dumbbell Curls is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Flexor Incline Dumbbell Curls
- Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
- Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
- Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
- Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
- As you inhale, slowly go back to the starting position.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Alternate Hammer Curl
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View exerciseConcentration Curls
Concentration Curls is a beginner-friendly arm exercise performed with dumbbells.
View exerciseDumbbell Alternate Bicep Curl
Dumbbell Alternate Bicep Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Flexor Incline Dumbbell Curls.
What muscles does Flexor Incline Dumbbell Curls work?
Flexor Incline Dumbbell Curls primarily trains the arms.
Is Flexor Incline Dumbbell Curls beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Flexor Incline Dumbbell Curls?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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