Exercise guide
Dumbbell Incline Alternate Bicep Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
This variation places the biceps in a deep stretched position, specifically targeting the long head to improve bicep peak and overall arm thickness. The incline angle isolates the arms by preventing the use of momentum from the torso.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to an incline of 45 to 60 degrees.
- Sit back firmly against the bench with your feet flat on the floor and your head resting against the pad.
- Hold a dumbbell in each hand with your arms hanging straight down toward the floor, using a neutral (palms-in) grip.
How to do it
- Exhale as you curl one dumbbell toward your shoulder, rotating your palm upward (supinating) as the weight passes your thigh.
- Squeeze the bicep hard at the top of the movement while keeping your elbow pointed toward the floor.
- Inhale as you lower the dumbbell back to the starting position with a controlled 3-second tempo.
- Perform the same movement with the opposite arm, alternating sides until the set is complete.
Form checklist
- Keep your elbows pinned back and stationary; do not let them swing forward as you curl.
- Maintain full contact between your upper back and the bench throughout the entire set.
- Ensure the arm is fully extended at the bottom to take advantage of the weighted stretch.
- Avoid 'cheating' by swinging the weights or lifting your shoulders off the bench.
Pro tips
- To maximize the peak contraction, try to rotate your pinky finger toward the outside of your shoulder at the top of the rep.
- Focus on the mind-muscle connection by imagining your bicep pulling the forearm up while the rest of the body remains frozen.
Make it harder
- Slow down the eccentric (lowering) phase to 5 seconds to increase time under tension in the stretched position.
- Add a two-second pause at the bottom of each rep to eliminate all elastic energy before the next curl.
Frequently asked
- What muscles does the dumbbell incline alternate bicep curl work?
- The dumbbell incline alternate bicep curl primarily targets the biceps, and also works the deltoids as secondary muscles.
- What equipment do you need for the dumbbell incline alternate bicep curl?
- The dumbbell incline alternate bicep curl uses dumbbell.
- Is the dumbbell incline alternate bicep curl good for beginners?
- Yes. The dumbbell incline alternate bicep curl is a beginner-friendly movement and a strong foundation to build on.