Alternate Incline Dumbbell Curl
How to do the Alternate Incline Dumbbell Curl
- 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
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
Slowly begin to bring the dumbbell back to starting position as your breathe in.
- 4
Repeat the movement with the left hand. This equals one repetition.
- 5
Continue alternating in this manner for the recommended amount of repetitions.
How to program the Alternate Incline Dumbbell Curl
Sets and reps
As an isolation movement, the Alternate Incline Dumbbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Alternate Incline Dumbbell Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Alternate Incline Dumbbell Curl into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Alternate Incline Dumbbell Curl work?
The Alternate Incline Dumbbell Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Alternate Incline Dumbbell Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Alternate Incline Dumbbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
