Kettlebell Incline Inner Biceps Curl

Muscles worked

Setup

1. Set an incline bench to an angle between 45 and 60 degrees.
2. Sit on the bench with your back and head firmly against the pad and your feet flat on the floor for stability.
3. Hold a kettlebell in each hand with a supinated (palms up) grip, allowing your arms to hang straight down toward the floor.
4. Rotate your shoulders slightly outward so your elbows are tucked close to your torso and your palms face slightly away from your midline.

How to do it

1. Exhale and curl the kettlebells toward your shoulders while keeping your upper arms stationary and elbows pinned back.
2. Contract your biceps forcefully at the top of the movement, ensuring the kettlebell handle stays parallel to the floor.
3. Inhale and slowly lower the weights back to the starting position using a controlled 3-second eccentric phase.
4. Fully extend your arms at the bottom to maximize the stretch on the inner bicep before starting the next rep.

Form checklist

• Keep your elbows locked in place; do not let them swing forward during the curl.
• Maintain a neutral wrist position to prevent the kettlebell from flopping or straining the joint.
• Keep your shoulder blades retracted and pressed into the bench throughout the set.
• Avoid arching your lower back or lifting your glutes off the seat to gain momentum.

Pro tips

• Focus on driving your pinky fingers toward your shoulders at the top of the movement to maximize the 'inner' bicep peak contraction.
• Allow the kettlebell to hang slightly off the back of your palm to increase the mechanical tension on the bicep throughout the full range of motion.

Make it harder

• Incorporate a 2-second isometric hold at the top of each repetition to increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to challenge your core stability and prevent any side-to-side swaying.

Frequently asked

What muscles does the kettlebell incline inner biceps curl work?

The kettlebell incline inner biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the kettlebell incline inner biceps curl?

The kettlebell incline inner biceps curl uses kettlebell.

Is the kettlebell incline inner biceps curl good for beginners?

The kettlebell incline inner biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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