Exercise guide
Alternate Incline Dumbbell Curl
The Alternate Incline Dumbbell Curl is performed while sitting against an incline bench with the arms hanging beside the body. This position places the upper arms slightly behind the torso and gives the biceps a long starting position. Curling one dumbbell at a time makes it easier to focus on each arm separately.
Training context
Before adding the Alternate Incline Dumbbell Curl
This curl usually fits best after larger back or pulling exercises, or as direct biceps work later in an upper-body session. Since the incline position makes it harder to use body momentum, a lighter weight may be needed compared with a standing curl.
Set the bench at a comfortable incline and keep your shoulders against the pad. Allow the arms to hang naturally instead of forcing the elbows behind the body.
Technique overview
Keep the shoulders against the bench
Sit back with a dumbbell in each hand and let your arms hang at your sides. Curl one dumbbell while gradually turning the palm upward. Keep the upper arm still and avoid lifting the shoulder away from the bench. Lower the dumbbell until the arm is extended without forcing the elbow, then repeat on the opposite side.
Treat this as an overview and use a range, pace, and setup you can control.