Alternate Incline Dumbbell Curl

How to do the Alternate Incline Dumbbell Curl

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.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Reverse Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ-Bar Curl with Band EZ Curl Bar

Harder than the Alternate Incline Dumbbell Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Standing One-Arm Cable Curl intermediate · Cable Machine

Superset the Alternate Incline Dumbbell Curl with

Opposing triceps work — alternate sets without extra rest.

Decline Dumbbell Triceps Extension triceps Dumbbell Tricep Extension -Pronated Grip triceps One Arm Pronated Dumbbell Triceps Extension triceps One Arm Supinated Dumbbell Triceps Extension triceps

Common questions

What muscles does the Alternate Incline Dumbbell Curl work?

The Alternate Incline Dumbbell Curl primarily works the biceps, with the forearms as secondary movers. Alternate Hammer Curl, Barbell Curl, and Cable Preacher Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Alternate Incline Dumbbell Curl?

Dumbbells. Without dumbbells, Barbell Curl, Close-Grip EZ Bar Curl, and Close-Grip Standing Barbell Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Alternate Incline Dumbbell Curl suitable for beginners?

Yes, the Alternate Incline Dumbbell Curl is rated beginner. High Cable Curls, Drag Curl, and Standing One-Arm Cable Curl are the progressions from here.

Where should the Alternate Incline Dumbbell Curl go in a workout?

Late — the Alternate Incline Dumbbell Curl is isolation work, so it follows your compounds. Supersetting it with Decline Dumbbell Triceps Extension and Dumbbell Tricep Extension -Pronated Grip cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Barbell Curl Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell