10 Best Alternate Incline Dumbbell Curl Alternatives for Limited Equipment

If you can't do the alternate incline dumbbell curl, use standing single-arm preacher curls, concentration curls, incline hammer curls, low-pulley cable curls, or underhand chin-ups. Each option preserves the long-head stretch of the biceps. Cue: keep your elbow fixed, supinate through the concentric, and control the eccentric to maximize biceps activation.

Original Exercise: Alternate Incline Dumbbell Curl

Alternate Incline Dumbbell Curl
Primary Muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Forearms
How to Perform Alternate Incline Dumbbell Curl
  1. Sit 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.
  2. While 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.
  3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Best Alternate Incline Dumbbell Curl Alternatives

Best Match
Dumbbell Alternate Preacher Curl

1. Dumbbell Alternate Preacher Curl

99.2% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a preacher bench with a dumbbell in each hand, palms facing up.
  2. Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
  3. Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
  4. Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
Dumbbell Alternating Seated Bicep Curl On Exercise Ball

2. Dumbbell Alternating Seated Bicep Curl On Exercise Ball

97.1% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
  4. Inhale and slowly lower the dumbbell back to the starting position.
  5. Repeat the curl with the other arm.
Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

3. Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

95.8% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Place an exercise ball behind you and position one foot on top of it, keeping your balance.
  3. With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.
  4. Lower the dumbbell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.
Dumbbell Alternate Hammer Preacher Curl

4. Dumbbell Alternate Hammer Preacher Curl

95.2% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
  2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
  3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
Dumbbell Alternate Seated Hammer Curl

5. Dumbbell Alternate Seated Hammer Curl

95.2% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
  2. Keep your back straight and your elbows close to your torso.
  3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
Dumbbell Seated Biceps Curl To Shoulder Press

6. Dumbbell Seated Biceps Curl To Shoulder Press

94.4% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
  3. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
  4. Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
  5. Press the dumbbells overhead until your arms are fully extended.
Dumbbell Preacher Curl

7. Dumbbell Preacher Curl

93% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
  2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Ez Bar Seated Close Grip Concentration Curl

8. Ez Bar Seated Close Grip Concentration Curl

93% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
  2. Rest your elbow on the inside of your thigh, just above the knee.
  3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Seated Alternate Hammer Curl On Exercise Ball

9. Dumbbell Seated Alternate Hammer Curl On Exercise Ball

92.9% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Dumbbell Concentration Curl

10. Dumbbell Concentration Curl

92.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
  2. Fully extend your arm and hold the dumbbell with an underhand grip.
  3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.

Why You Might Need a Alternate Incline Dumbbell Curl Alternative

You might substitute the alternate incline dumbbell curl for several reasons: no incline bench, shoulder pain from the reclined position, limited dumbbell load, or the need for different biceps stimulus. Substitutes adjust joint angle and grip to shift activation between the long and short heads of the biceps. For example, a preacher curl shortens the long head and isolates the short head, while incline or supinated cable curls reproduce the incline stretch. Cue when substituting: stabilize the elbow, keep the scapula neutral, and focus on a slow eccentric to protect tendons and keep tension on the biceps.

How to Choose the Right Substitute

Choose a substitute based on equipment, desired head emphasis, and joint tolerance. If you want the same long-head stretch, pick incline-style angles or supinated cable work; cue: set the bench at 45 degrees and keep the upper arm behind the torso. For tendon issues, use lighter loads with longer time under tension, e.g., 3–4 second eccentrics. If you lack weights, select chin-up variations for load progression. Track muscle activation by noting where you feel the work—shift grips or angles until you feel targeted contraction in the biceps.

Frequently Asked Questions

What muscles does Alternate Incline Dumbbell Curl work?

The exercise targets the biceps brachii—especially the long head—plus the brachialis and to a lesser extent the brachioradialis. The incline position lengthens the biceps at the shoulder, increasing long-head tension; cue: keep your scapula retracted and elbows slightly behind the torso to maintain that stretch.

What is the best bodyweight alternative to Alternate Incline Dumbbell Curl?

A supinated-grip chin-up is the best bodyweight substitute because it loads the biceps through elbow flexion with shoulder extension. Cue: pull with your elbows, fully supinate your hands at the top, and pause to emphasize biceps contraction.

Can I build muscle without doing Alternate Incline Dumbbell Curl?

Yes. You can build biceps size using other exercises that provide progressive overload and varied joint angles, such as barbell curls, hammer curls, and cable curls. Focus on controlled eccentrics, increasing load or volume, and keeping your elbows stable to ensure consistent biceps activation.

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