Arms / Beginner / Isolation (single joint)

Alternating Incline Dumbbell Curl

A seated incline curl alternating arms, stretching the long head of the biceps.

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. Set an incline bench to about 45 degrees and sit back holding a dumbbell in each hand, arms hanging straight.
2. Keep your upper arms still and palms facing forward.
3. Curl one dumbbell toward your shoulder, squeeze, and lower it under control.
4. Repeat with the other arm, alternating each rep.

Tips

• Keep your back and head against the pad.
• Do not let the elbows swing forward.

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.

Open in the appGet started