10 Best Alternate Incline Dumbbell Curl Alternatives for Limited Equipment

The Alternate Incline Dumbbell Curl is done seated with dumbbells. Ranked closest by our scoring: Flexor Incline Dumbbell Curls, the Dumbbell Alternate Preacher Curl and the Dumbbell Alternating Seated Bicep Curl On Exercise Ball.

Alternate Incline Dumbbell Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Alternate Incline Dumbbell Curl

The steps for the Alternate Incline Dumbbell Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Alternate Incline Dumbbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Alternate Incline Dumbbell Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Flexor Incline Dumbbell Curls

    1. Flexor Incline Dumbbell Curls

    99% match

    Biceps · Intermediate · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
    2. Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
    3. Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
    4. Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
    5. As you inhale, slowly go back to the starting position.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Alternate Incline Dumbbell Curl
    • Primary muscle: biceps, the same as the Alternate Incline Dumbbell Curl
    • Equipment: free weights, the same as the Alternate Incline Dumbbell Curl
    • Body position: seated, the same as the Alternate Incline Dumbbell Curl
  2. Dumbbell Alternate Preacher CurlPlay demonstration

    2. Dumbbell Alternate Preacher Curl

    99% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    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.
    6. Repeat the movement with your left arm.
    7. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Alternate Incline Dumbbell Curl
    • Primary muscle: biceps, the same as the Alternate Incline Dumbbell Curl
    • Equipment: free weights, the same as the Alternate Incline Dumbbell Curl
    • Body position: seated, the same as the Alternate Incline Dumbbell Curl
  3. Dumbbell Alternating Seated Bicep Curl On Exercise BallPlay demonstration

    3. Dumbbell Alternating Seated Bicep Curl On Exercise Ball

    97% match

    Biceps · Intermediate · Isolation

    Pick this when you want to work the biceps with more balance to manage.

    • Dumbbell
    How to perform it
    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.
    6. Continue alternating curls for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Alternate Incline Dumbbell Curl
    • Primary muscle: biceps, the same as the Alternate Incline Dumbbell Curl
    • Equipment: free weights, the same as the Alternate Incline Dumbbell Curl
    • Body position: seated, the same as the Alternate Incline Dumbbell Curl
    • Balance: harder to stay steady on than the Alternate Incline Dumbbell Curl
  5. Dumbbell Alternate Hammer Preacher CurlPlay demonstration

    5. Dumbbell Alternate Hammer Preacher Curl

    95% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    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.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Alternate Incline Dumbbell Curl
    • Primary muscle: biceps, the same as the Alternate Incline Dumbbell Curl
    • Equipment: free weights, the same as the Alternate Incline Dumbbell Curl
    • Body position: seated, the same as the Alternate Incline Dumbbell Curl

Alternate Incline Dumbbell Curl FAQ

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.

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