Flexor Incline Dumbbell Curls

What it is

This exercise isolates and targets your biceps for focused development. Performed on an incline bench with dumbbells, you will engage these muscles through a controlled pulling motion. This helps to build strength and definition in your upper arms.

Technique tips

• Set your incline bench to approximately 45 degrees for proper stretch.
• Keep your elbows fixed and tucked close to your body throughout each rep.
• Maintain palms facing forward; avoid any wrist twisting during the curl.
• Control the movement; do not swing the weights or use momentum.
• Exhale as you curl the dumbbells up, focusing on a strong bicep contraction.
• Slowly inhale while lowering the dumbbells back to the full starting position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.