Inner Bicep Water Bottle Curl on Incline Bench
Incline curl with a path that emphasizes the inner portion of the biceps.
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: biceps (inner/short head emphasis). Secondary: forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Sit on an incline bench holding water bottles with a supinated grip.
- Curl the bottles with a slight inward path to emphasize the inner biceps.
- Squeeze at the top.
- Lower under control.
- Repeat for desired reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Incline curl with a path that emphasizes the inner portion of the biceps.
Common mistakes
Avoid swinging the bottles or letting the elbows drift forward.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Reduce the range or use lighter bottles.
Breathing
Exhale as you curl, inhale as you lower.
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.