Alternate Incline Dumbbell Curl
Arms alternate while seated on an incline bench.
- Level
- Beginner
- Equipment
- Dumbbell, Incline Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on an incline bench holding a dumbbell in each hand with arms hanging straight down.
- Keep your elbows pinned close to your sides throughout the entire set.
- Curl the right dumbbell up while rotating your palm to face your shoulder.
- Lower the right weight slowly back to the starting position with control.
- Immediately repeat the curling motion with the left arm.
- Continue alternating arms for the desired number of repetitions.
Common mistakes
- Swinging the torso to generate momentum.
- Allowing elbows to drift forward during the curl.
- Dropping the weight too quickly on the descent.
- Shrugging shoulders up toward the ears.
Tips
- Keep your upper arms perpendicular to the floor to maximize the stretch.
- Supinate your wrist fully at the top of the movement.
- Prevent your shoulders from rolling forward as you lift the weight.
Details
- Base movement
- Biceps curl
- Arms
- Alternating
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Bench angle
- Incline
