Alternate Incline Dumbbell Curl

Also called incline curl, alternating incline curl and incline dumbbell curl.

Works

Biceps, plus forearms

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. Slowly begin to bring the dumbbell back to starting position as your breathe in.
3. Repeat the movement with the left hand. This equals one repetition.
4. Continue alternating in this manner for the recommended amount of repetitions.

Cues

• Bench at 45 to 60 degrees.
• Arms hang straight down.
• Curl one arm, turn the palm up.
• Lower all the way, full stretch.

Common mistakes

• Elbows swinging forward.
• Shoulders lifting off the bench.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for