Alternate Incline Dumbbell Curl

Exercise Information

  • Alternative Names: Incline alternating dumbbell curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells, incline bench
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8 reps per arm
  • Variations: None
  • Alternative: Barbell drag curl

The alternate incline dumbbell curl is a unilateral variation of the basic incline dumbbell curl that increases neural activation and stimulates more muscle fibers in your biceps. It can be included in your regular arm workout routine and performed after a biceps exercise that involves heavier weights.

Alternate Incline Dumbbell Curl Exercise Information

  • Alternative Names: Incline alternating dumbbell curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells, incline bench
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8 reps per arm
  • Variations: None
  • Alternative: Barbell drag curl

How to do Alternate Incline Dumbbell Curl

Set the incline bench at an angle of 30-45 degrees and sit on it keeping your back flat against the padding and holding a pair of dumbbells (weighing about 20-30 lbs) at your arm’s length. Slowly curl one of the weights upward, keeping your elbow stationary. Squeeze your bicep until you achieve maximum contraction at the top. Bring the weight back to the initial position and then repeat with the other arm.

Tips

  • Keep the angle of incline lower than 30 degrees to make the exercise more challenging.
  • Control the movement when lowering the weight and keep the rep timing slow.

Alternative Exercise

Drag Curl

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