Alternate Incline Dumbbell Curl

A biceps isolation exercise performed on an incline bench with dumbbells, alternating arms. The incline position increases the stretch on the biceps and reduces momentum.

Instructions

1. Sit on an incline bench (set to about 45-60 degrees) with a dumbbell in each hand at arm’s length by your sides.
2. Keep your elbows close to your torso and your palms facing forward. This is your starting position.
3. While holding your upper arm stationary, curl the right dumbbell forward by contracting your biceps, exhaling as you lift.
4. As you curl, rotate your hand so the palm continues to face upward.
5. Continue curling until your biceps is fully contracted and the dumbbell reaches shoulder height.
6. Hold briefly while squeezing your biceps.
7. Slowly lower the dumbbell back to the starting position, inhaling as you go.
8. Repeat with your left arm. One rep equals one curl on each side.
9. Continue alternating in a controlled manner for all repetitions.

Tips

• Keep your upper arms stationary throughout the movement.
• The incline position naturally reduces momentum, so use lighter weight than a standard curl.
• Move slowly and deliberately to maximize time under tension.
• Maintain good posture and avoid arching your back.
• Pause briefly at the top to squeeze your biceps maximally.