The Alternating Incline Dumbbell Biceps Curl is an exercise that targets the biceps. It is performed facing up on an inclined bench. This results in a vertical arm angle, which assists in focusing the biceps and reduces the involvement of shoulder muscles. This variation of curls is typically used for moderate to high repetitions, like 8-12 reps per arm, or more, in conjunction with arm-focused or upper-body training.

Alternating Incline Dumbbell Biceps Curl is an alternative to the dumbbell curl and an exercise to build larger biceps.

The biceps muscle is a challenging (and amusing) muscle to work on and placing yourself at different angles of incline can aid in adjusting movement in either a stronger contraction or greater stretch.

Alternating Incline Dumbbell Biceps Curl elongates the negative end of the curl of the dumbbell, giving a more pronounced stretch to the biceps muscle.

The variations in dumbbell curls are used by athletes looking to enhance their appearance because direct arm workouts are not able to transfer to maximum strength.

Instructions for Alternating Incline Dumbbell Biceps Curl

  1. You can sit back on an inclined bench, with one dumbbell in each hand placed at arm’s length. Keep your elbows in close proximity to your torso, and then rotate your palms until they face toward the front. This is your starting point.
  2. While keeping your upper arm in a stationary position, move the weights inward while contracting your biceps while you exhale. Only your forearms should be moving. Continue to move until your biceps have fully contracted and your dumbbells are in the shoulder. Keep your contracted posture for one second.
  3. Slowly bring the dumbbells back to the start position while breathing into them.
  4. Repeat the exercise for the recommended number of repetitions.

Additional Information

  • Longer duration of tension than double curls.
  • Increases the size and definition of the biceps.
  • A bench with an incline assists in separating the biceps from the rest and ensures a strict form.
  • Fantastic burnout action on the arm day
  • Don’t let your elbows move behind your body. In the same way, make sure that your shoulder doesn’t move into the socket when you reduce weight.
  • Keep a slight bend in the elbow near the end of the movement to ensure that tension is maintained throughout the biceps.
  • Using an eccentric exercise that is slow (lowering part) during the workout could aid in reducing tension and the mind-muscle connection.
  • Keep your elbows still during the entire exercise.
  • It is important to squeeze the biceps towards the highest point of the lift.
  • Make sure you reduce the weight all way to the point that your arms extend fully.
  • Make sure you curl in a straight line and avoid using momentum.

Alternates for Alternating Incline Dumbbell Biceps Curl

Alternating Incline Dumbbell Biceps Curl.png

Also, check Face-down Incline Dumbbell Biceps Curl

Nathan Sports


I like to explore things and while doing so I also love to write about a few of them. Currently I am in process of learning how to write proper articles.