Alternate Incline Dumbbell Curl

About This Exercise

The Alternate Incline Dumbbell Curl is a biceps isolation exercise performed on a bench set to a 45-60 degree incline. This position places the biceps under a greater stretch at the start of the movement, which can enhance muscle growth and peak contraction. It's an excellent exercise for building biceps size and strength.

1Setup

1. Set an adjustable bench to a 45-60 degree incline. 2. Sit firmly against the backrest with your feet flat on the floor. 3. Hold a dumbbell in each hand with a neutral grip (palms facing each other), allowing your arms to hang straight down by your sides. 4. Keep your chest up, shoulders back and down, and maintain a slight, natural arch in your lower back.

2Execution

1. Keeping your upper arms stationary and elbows close to your torso, begin to curl one dumbbell forward. 2. As the dumbbell rises, supinate your forearm so your palm rotates to face your shoulder at the top. 3. Continue until your biceps is fully contracted and the dumbbell is at shoulder level. Squeeze hard for a 1-2 second count. 4. With control, slowly lower the dumbbell back to the starting position, reversing the forearm rotation. 5. Once the first arm is fully lowered, repeat the movement with the opposite arm. Continue alternating for the desired reps.

Pro Tips

• Focus on keeping your elbows pinned to your sides and your upper arms completely stationary.
• Initiate the curl by squeezing your biceps, not by using momentum from your shoulders.
• Supinate your wrist fully at the top of the movement for a peak biceps contraction.
• Control the negative (lowering) phase; don't let gravity do the work.