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Biceps · Intermediate

Dumbbell Incline Alternating Biceps Curl

Alternating supinated dumbbell curls from an incline bench, keeping each upper arm behind the torso and the opposite arm still.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on an incline bench with a dumbbell in each hand, arms fully extended.
  2. 02Curl one dumbbell up while keeping your elbow close to your torso.
  3. 03Lower the dumbbell back to the starting position and repeat with the other arm.
  4. 04Alternate arms for the prescribed repetitions.
  5. 05Complete the prescribed repetitions, then change sides and repeat with the same control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationIncline Dumbbell CurlRelated variationBarbell Biceps CurlRelated variationDumbbell Incline Hammer Curls

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBayesian Cable CurlComparable substituteCable Two Arm Curl on Incline BenchComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

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