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Alternate Incline Dumbbell Curl 101 Video Tutorial

Gym Main Variation Strength


Alternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type

Pull (Bilateral)

Required Equipment


Fitness Level












The Alternate Incline Dumbbell Curl is a bicep-focused exercise that also engages the triceps, performed with dumbbells and an inclined bench. This exercise involves curling one arm at a time while seated on an inclined bench, which provides a unique angle to the standard bicep curl. By alternating arms, it allows for focused isolation of each bicep, emphasizing muscle engagement and control. The incline position increases the stretch on the biceps during the eccentric phase, contributing to improved muscle activation. This exercise is beneficial for those seeking variety in their bicep training and aims to enhance overall arm strength and development.

How to Perform

  1. Begin the Alternate Incline Dumbbell Curl by adjusting the bench to a 30-45 degree incline, with a preference for a 30-degree angle for optimal challenge. Place a pair of dumbbells at the end of the bench in preparation for the exercise.

  2. Sit on the bench and pick up the dumbbells, ensuring your back is flat against the padding. Hold the dumbbells with an underhand grip, palms facing upward, and take up the slack in your arms by slightly bending them. This initial arm positioning places tension on the biceps, establishing the starting position for the exercise.

  3. With your elbows fixed in place, execute a slow and controlled curl with the dumbbell in your weaker arm. Emphasize the contraction of the bicep at the top of the movement before gradually lowering the dumbbell back to the starting position.

  4. Repeat the curling motion for your other arm, ensuring a deliberate and controlled movement throughout. Squeeze the bicep at the peak of the curl, promoting optimal muscle engagement.

  5. Continue to alternate between arms, performing curls with each, and repeat the sequence for the desired number of repetitions. Maintain proper form and focus on the quality of each repetition to maximize the effectiveness of the Alternate Incline Dumbbell Curl.


  1. Ensure consistent tension on both bicep muscles by maintaining control and focus throughout the entire set of Alternate Incline Dumbbell Curls. This emphasizes muscle engagement and contributes to effective bicep activation.

  2. Maintain a slight bend in your elbow throughout the exercise to sustain tension on the bicep muscles. This positioning enhances the efficacy of the curling movement and prevents relaxation of the muscles during the descent phase.

  3. Prioritize a deliberate and controlled rep timing, emphasizing a slow descent of the weight during each repetition. Controlling the weight on the way down maximizes time under tension, a key factor in stimulating muscle growth and strength development.

How Not to Perform