10 Best Dumbbell Incline Biceps Curl Alternatives for Home Gyms

The Dumbbell Incline Biceps Curl is done seated with dumbbells. Ranked closest by our scoring: the Biceps Leg Concentration Curl, the Bodyweight Side Lying Biceps Curl and the Biceps Pull-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Incline Biceps Curl

Dumbbell Incline Biceps CurlPlay demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Dumbbell Incline Biceps Curl
  1. Sit on an incline bench with a dumbbell in each hand, palms facing forward, and arms fully extended.
  2. Keeping your upper arms stationary, exhale and 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 desired number of repetitions.
Filter Dumbbell Incline Biceps Curl alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Dumbbell Incline Biceps Curl Alternatives

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

  1. Best match
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    78% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Biceps Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Biceps Curl
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Incline Biceps Curl
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    68% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the biceps one side at a time.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Biceps Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Biceps Curl
    • Equipment: bodyweight only, not free weights
  3. Biceps Pull-upPlay demonstration

    3. Biceps Pull-up

    42% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, the same as the Dumbbell Incline Biceps Curl
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Dumbbell Incline Biceps Curl
  4. Biceps Narrow Pull-upsPlay demonstration

    4. Biceps Narrow Pull-ups

    38% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
    3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, the same as the Dumbbell Incline Biceps Curl
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Dumbbell Incline Biceps Curl
  5. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    5. Bodyweight Kneeling Triceps Extension

    37% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
  6. Bench Dips

    6. Bench Dips

    35% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Incline Biceps Curl
  7. HyperextensionPlay demonstration

    7. Hyperextension

    32% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the biceps.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  8. Hyperextension (On Bench)Play demonstration

    8. Hyperextension (On Bench)

    32% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  9. Bodyweight Standing Close-grip RowPlay demonstration

    9. Bodyweight Standing Close-grip Row

    31% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Incline Biceps Curl
  10. Three Bench DipPlay demonstration

    10. Three Bench Dip

    31% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Incline Biceps Curl

Why You Might Need a Dumbbell Incline Biceps Curl Alternative

You may substitute the incline curl for practical reasons: no incline bench, shoulder or pec discomfort in the extended position, limited dumbbell load, or the need for variety to break plateaus. Biomechanically, the incline position stretches the biceps long head by placing the shoulder in extension; a good substitute either recreates that lengthened start or emphasizes a stronger peak contraction. When pain limits range, reduce ROM to a pain-free zone and focus on controlled eccentrics (3–4 seconds) to maintain tension. Technical cue: brace the scapula and keep the elbow anchored to isolate the elbow flexors and limit compensatory shoulder movement.

Dumbbell Incline Biceps Curl FAQ

What muscles does Dumbbell Incline Biceps Curl work?

The primary mover is the biceps brachii, with emphasis on the long head due to shoulder extension; the brachialis and brachioradialis assist. Technical cue: keep the upper arm fixed on the bench and supinate the wrist through the ascent to peak biceps activation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology