Exercise

Flexor Incline Dumbbell Curls

Also known as: flexor incline dumbbell curl, incline curl no supination, incline biceps wrist curl, shifted grip incline curl

Flexor Incline Dumbbell Curls — position 2

Flexor Incline Dumbbell Curls is a isolation exercise for the biceps. Main target: biceps long head. Also works: forearm flexors. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps long head

Secondary

Forearm flexors

How to do it

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.