Alternate Incline Dumbbell CurlMuscles Worked
The alternate incline dumbbell curl works your biceps, especially the long head, with your forearms helping as you rotate the palm up. Working one arm at a time lets you focus on each side, and the incline puts the biceps in a deep stretch at the bottom.
How to do it
- Set a bench to a moderate incline and sit back holding a pair of dumbbells, arms hanging straight down and palms facing your body.
- Keep your head, upper back and shoulders against the pad for the whole set.
- Curl one dumbbell up, turning your palm to face up as it rises, while your upper arm keeps pointing at the floor.
- Squeeze at the top for a moment, then lower slowly, turning the palm back in as the arm straightens.
- Curl the other arm the same way, and keep alternating until both sides have done their reps.
Form tips
- Let the working arm straighten fully at the bottom each time; that stretch is the reason to use the incline.
- Keep the resting arm hanging still instead of letting it swing while the other one works.
- Start turning the palm early in the curl rather than snapping it around at the top.
Why it made the list
No. 10 of 12
Best Bicep Exercises
Alternating version allows heavier loading per arm. Incline angle provides a deep stretch on the long head.
More bicep exercises
See it on your own body map
Log your Alternate Incline Dumbbell Curl sets in KasMaker and watch your biceps and forearms fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
