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
How to Perform Alternate Incline Dumbbell Curl
- 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.
- 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.
- Slowly begin to bring the dumbbell back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Ranked Alternate Incline Dumbbell Curl Alternatives
1. Flexor Incline Dumbbell Curls
99.9% MatchHow to perform this exercise
- 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.
- Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
- 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.
- 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.
- As you inhale, slowly go back to the starting position.
2. Dumbbell Alternate Preacher Curl
99.2% MatchHow to perform this exercise
- Sit on a preacher bench with a dumbbell in each hand, palms facing up.
- Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
- Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
- Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
3. Dumbbell Alternating Seated Bicep Curl On Exercise Ball
97.1% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the curl with the other arm.
4. Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
95.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Place an exercise ball behind you and position one foot on top of it, keeping your balance.
- With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.
- Lower the dumbbell back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
5. Dumbbell Alternate Hammer Preacher Curl
95.2% MatchHow to perform this exercise
- Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
- Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
6. Dumbbell Alternate Seated Hammer Curl
95.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
7. Dumbbell Seated Biceps Curl To Shoulder Press
94.4% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
- Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
- Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
- Press the dumbbells overhead until your arms are fully extended.
8. Dumbbell Preacher Curl
93% MatchHow to perform this exercise
- Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
- Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
9. Ez Bar Seated Close Grip Concentration Curl
93% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Seated Alternate Hammer Curl On Exercise Ball
92.9% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 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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