# Alternating Incline Dumbbell Curl

An incline-bench dumbbell curl done one arm at a time, targeting the biceps in a lengthened position. Useful for building arm size while each side works independently.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-incline-alternate-bicep-curl/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-incline-dumbbell-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10
- Front delts: 3/10

## How to do the Alternating Incline Dumbbell Curl

1. Sit on an inclined bench, ensuring your back and shoulders are supported.
2. Let dumbbells hang with palms facing forward, elbows slightly behind your torso.
3. Curl one dumbbell up toward your shoulder, keeping your elbow still.
4. Slowly lower the weight to full elbow extension, then repeat on the other side.

### Full technique — 7 steps

1. Set a bench to a moderate incline and sit back with your head and shoulders supported.
2. Let the dumbbells hang straight down with palms facing forward and elbows slightly behind your torso.
3. Curl one dumbbell toward the same-side shoulder without letting the elbow drift forward.
4. Raise until the forearm is nearly vertical and the biceps fully shorten.
5. Lower that dumbbell back to full elbow extension without swinging your torso.
6. Curl the opposite dumbbell the same way while the first arm stays at your side.
7. Continue alternating sides, keeping each rep smooth and matching the range on both arms.

## Common mistakes

- Elbows sliding forward during curl
- Cutting off the bottom range
- Shoulders rolling forward at top
- Swinging dumbbells off the bench
- Turning it into a hammer curl

## Form cues

- Let arms hang fully
- Palms stay up
- Keep shoulders back
- Match both sides
- Don't drift elbows forward

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)
- **Resistance bands**: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/), [Lying Resistance Band Curl](https://seto.fit/exercises/lying-resistance-band-curl/)
- **Kettlebell**: [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/), [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/)
- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Alternating Incline Dumbbell Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Alternating Incline Dumbbell Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10, Front delts 3/10.

### Which joints does the Alternating Incline Dumbbell Curl load?

Shoulder: low, Elbow: low.

### When should I do the Alternating Incline Dumbbell Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Alternating Incline Dumbbell Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Alternating Incline Dumbbell Curl?

Barbell: Landmine Concentration Curl, Single Arm Barbell Curl. Resistance bands: Alternating Resistance Band Curl, Lying Resistance Band Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Machine: Ski Erg Biceps Curl.

### What is an easier version of the Alternating Incline Dumbbell Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Alternating Incline Dumbbell Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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