Alternating Incline Dumbbell Curl

Alternating incline curl: the biceps starts stretched and one arm works at a time.

• Isolation
• Dumbbell
• Beginner

How to do it

• Bench at ~45–60° with the arms hanging; curl one dumbbell and lower it before curling the other
• Let the arms hang behind the torso and curl without letting the elbow drift forward
• Lower slowly to a full stretch

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Lift for 1 s out of the stretch, lower for 2–3 s with your elbows back

Common mistakes

• Letting the elbows drift forward and losing the stretch
• Letting the elbow of the curling arm drift forward

Muscles worked

Primary

• Biceps

Alternatives

• Incline Dumbbell Curl
• Biceps Curl (barbell/dumbbell)
• Preacher Curl