Alternate Incline Dumbbell Curl
Muscles worked
Instructions
- 1Sit 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.
- 2While 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.
- 3Slowly begin to bring the dumbbell back to starting position as your breathe in.
- 4Repeat the movement with the left hand. This equals one repetition.
- 5Continue alternating in this manner for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Alternate Incline Dumbbell Curl
The alternate incline dumbbell curl is performed seated on a bench set at 45-60 degrees, with the arms hanging behind the torso. This position stretches the biceps more at the bottom than a standing curl, increasing tension through the full range and largely eliminating any body English from the back or legs. Alternating arms lets you focus fully on each side's contraction and correct strength imbalances between the right and left arm. It's a classic isolation finisher for a biceps session, requiring only an adjustable bench and a pair of dumbbells.
check_circleBenefits
- check_circleDeeper biceps stretch thanks to the incline position
- check_circleMinimizes cheating and truly isolates the biceps
- check_circleHelps correct left/right strength imbalances
- check_circleEasy addition to close out a biceps session
lightbulbExecution tips
- lightbulbSet the bench between 45 and 60 degrees, not fully flat
- lightbulbKeep your back pinned to the pad throughout the movement
- lightbulbLet the arm fully unfold at the bottom to feel the stretch
- lightbulbAvoid swinging the shoulder to kick-start the curl
warningCommon mistakes
- warningLifting the torso off the pad to cheat the curl up
- warningRotating the shoulder instead of just the forearm
- warningLoading too heavy and losing full range of motion
- warningRushing the descent instead of controlling it
helpFrequently asked questions
Why alternate arms instead of curling both together?expand_more
Alternating lets you focus fully on each biceps and prevents the stronger arm from compensating.
What bench incline should I use?expand_more
Between 45 and 60 degrees: the steeper the bench, the deeper the stretch at the bottom.
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