Alternate Incline Dumbbell Curl
A seated dumbbell curl done on an incline bench, which stretches the shoulder back and limits swing so the biceps do more of the work. It suits beginners refining curl technique.
How to do the alternate incline dumbbell curl
- Sit back on an incline bench with a dumbbell in each hand hanging straight down.
- Keep your elbows close to your torso and let your shoulders rest against the pad.
- Curl one dumbbell up while turning your palm to face upward as you rise.
- Continue until the biceps are fully contracted, then pause for a moment at the top.
- Lower the dumbbell back down slowly to the starting position.
- Repeat with the other arm, alternating sides for the rest of the set.
Original library instructions (5 steps)
- 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.
- 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.
- Slowly begin to bring the dumbbell back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Common mistakes
- Letting the shoulders roll forward off the bench, which reduces the stretch; keep them pressed into the pad.
- Moving the upper arm during the curl; only the forearm should travel.
- Using a bench angle that feels too steep or too flat; adjust until the stretch feels controlled.
- Curling too fast and skipping the rotation of the palm; turn the wrist smoothly as you lift.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps per arm, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start with lighter dumbbells than you would use for a flat bench curl, since the incline position makes the exercise harder.
- Keep your head and back resting on the bench so the torso stays still while your arm moves.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the alternate incline dumbbell curl good for beginners?
It is a good next step once a regular dumbbell curl feels comfortable, since the incline position removes most of the swing and asks more from the biceps.
Alternate incline dumbbell curl vs regular dumbbell curl, which is better?
Neither is strictly better. The incline version isolates the biceps more, while the standing curl allows a bit more weight; many people use both.
