Arms / Beginner / Isolation (single joint)

Alternate Incline Dumbbell Curl

A dumbbell isolation exercise for the biceps, with the forearms assisting.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

Common mistakes

• ✗ Bench too low with a heavy weight.

  Why it hurts: The biceps tendon and front of the shoulder are stretched hard at the bottom.

  ✓ Instead: Set the bench at about 45–60°, use a moderate weight and lower slowly.

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