Alternate Incline Dumbbell Curl
Public Domainbeginnerstrengthpullisolation
Movement preview
Use Play to alternate between start and end positions.
Start
Primary muscles
- biceps
Secondary muscles
- forearms
Equipment
dumbbell
Instructions
- 1Sit 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.
- 2While 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.
- 3Slowly begin to bring the dumbbell back to starting position as your breathe in.
- 4Repeat the movement with the left hand. This equals one repetition.
- 5Continue alternating in this manner for the recommended amount of repetitions.
Benefits
Builds stronger, more defined arms by targeting the biceps with controlled movements. The alternating pattern reduces momentum, forcing each arm to work independently for balanced muscle development. Perfect for beginners learning proper form while steadily increasing arm strength and endurance.