Home › Exercises › Alternate Incline Dumbbell Curl

Alternate Incline Dumbbell Curl

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Biceps, with support from Forearms. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Alternate Incline Dumbbell Curl

  1. Step 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. Step 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. Step 3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
  4. Step 4. Repeat the movement with the left hand. This equals one repetition.
  5. Step 5. Continue alternating in this manner for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of the incline position for bicep curls?

The incline bench puts the biceps in a stretched position by extending the shoulder. This increased tension at the bottom of the movement emphasizes the long head of the biceps.

How should I position my shoulders and elbows during the movement?

Keep your shoulders retracted against the bench and your elbows pinned in a fixed position behind your torso. Moving the elbows forward shifts the load to the anterior deltoids.

What is a common mistake to avoid when performing this exercise?

Avoid using momentum or swinging the weights to complete the rep. Maintain a slow, controlled eccentric phase to maximize time under tension in the stretched position.

What is a suitable alternative for beginners who find the incline difficult?

The standing alternating dumbbell curl is a practical alternative that requires less shoulder mobility. It allows beginners to focus on basic elbow flexion before adding the incline stretch.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for full range of motion. This volume is effective for metabolic stress and muscle growth in the biceps.

Sample sets & reps for Alternate Incline Dumbbell Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

Want a workout that includes Alternate Incline Dumbbell Curl and 870+ other exercises? Try the AI Planner — 2 weeks free