Flexor Incline Dumbbell Curl

How to do it

1. Set an incline bench to about forty-five degrees and sit back against it.
2. Let both arms hang straight down at your sides with a dumbbell in each hand, palms forward.
3. Curl the dumbbells up while deliberately curling the wrists inward at the same time.
4. Let the wrist flexion finish as the forearms reach vertical.
5. Squeeze briefly at the top with the wrists curled and the elbows still.
6. Lower under control, unwinding the wrists as the arms straighten.

Common mistakes

• Letting the upper arms swing forward. Sitting back puts the arms behind the body, which is the incline's whole contribution.
• Curling the wrists so hard that the forearms cramp before the biceps tire. The wrist flexion is an addition to a curl, not the point of it.
• Going heavy. The wrists are doing part of the work and they are the weakest link, which sets the weight.
• Expecting the wrist action to build the biceps. It adds work for the forearm flexors; the biceps do the same job they do in any incline curl.

Muscles worked

Primary

• Biceps