Alternating incline dumbbell biceps 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

Alternating incline dumbbell biceps curl Images


Alternating incline dumbbell biceps curl Instructions

Alternating incline dumbbell biceps curl muscle diagram
  1. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  2. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
  3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.