Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

Alternate Incline Dumbbell Curl Instructions

  1. Set up for the alternate incline dumbbell curl by setting the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
  2. Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding.
  3. You should be holding the dumbbells with an underhand grip, palms facing up.
  4. Take up the slack in your arms by slightly bending them. This will put tension on the biceps. This is the starting position for the exercise.
  5. Keeping your elbows fixed, slowly curl up the dumbbell in your weakest arm. 
  6. Squeeze the bicep at the top of the movement, then slowly lower back to the starting position.
  7. Repeat for your other arm, and then repeat for desired reps.

​Exercise Tips:

  1. Make sure you keep the tension on both bicep muscles throughout the entire set. This means you shouldn't let the dumbbell on the arm that's not curling the weight "hang".
  2. Keep your elbow slightly bent to keep the tension on the muscle.
  3. You should also keep the rep timing slow and control the weight on the way down.
1 Comment
Pablo
Posted on: Sun, 02/08/2015 - 00:56

When I had plateaued on my concentration curls, this exercise helped me bust through and start to gain size and strength on my biceps.

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