Dumbbell Incline Alternate Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms fully extended and palms facing each other.
2. Curl the right dumbbell upward towards your shoulder by bending your elbow and rotating your wrist so that your palm faces up.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
4. Lower the right dumbbell back to the starting position with control, rotating the wrist as you curl. Continue alternating arms for the desired number of repetitions.

Form tips

• Keep your upper arms stationary to isolate the biceps.
• Maintain a controlled motion to prevent swinging or using momentum.
• Exhale as you curl the dumbbell upward and inhale as you lower it.