Alternate Incline Dumbbell Curl

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Biceps
Secondary Muscle:Forearms,
Equipment:Dumbbells, Incline Bench


  1. Sit down on an incline bench with a dumbbell in each hand. Keep your arms extended downwards and your elbows always close to your body. This is your starting position.

  2. Without moving your upper arm, curl the dumbbell in one hand forwards and up, breathing out as you do so. Raise it until the dumbbell is at shoulder height, and your biceps are fully contracted. Hold the position for a second or so.

  3. Breathe in while you return to the starting position.

  4. Do the same with your other hand, finishing one repetition.

  5. Do this for as many reps as required.


There are many variations to this exercise, including sitting straight, standing, and curling both dumbbells at once. This exercise is very similar to the Incline Dumbbell Curl except you alternate the curls.


  • If you are not able to bring the dumbbell up to shoulder height, it is too heavy or you have done too many reps.
  • Make sure your upper arms stay stationary.