Alternate Incline Dumbbell Curl

The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 rep per arm or more, as part of upper-body or arm-focused training.


  1. Greater time under tension than double curls
  2. Adds size and definition to the biceps
  3. Positioning on the incline bench helps isolate the biceps and enforce strict form
  4. Great burnout movement on arm day

Alternate Incline Dumbbell Curl Images


Alternate Incline Dumbbell Curl Instructions

Alternate Incline Dumbbell Curl muscle diagram
  1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
  2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.

Just like the Incline Dumbbell Curl but only one arm at a time.