Alternate Incline Dumbbell Curl

DumbbellBeginnerIsolationEach side
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Quick answer

Alternate Incline Dumbbell Curl is a beginner isolation dumbbell exercise that mainly works the biceps, with the forearms assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Alternate Incline Dumbbell Curl

  1. 1

    Set up an incline bench at a 45 degree angle. Sit down then lie on the padding with a dumbbell in each arm and palms facing forward in a underhand grip. This is your starting position.

  2. 2

    Keeping your elbows fixed, slowly curl up the dumbbell in your weakest arm.

  3. 3

    Squeeze the bicep at the top of the movement, then slowly lower back to the starting position.

  4. 4

    Repeat the action on the other side.

Form cues

  • Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
  • Perform the reps slowly and in a controlled manner.
  • Remember to keep your elbows stationary.

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