10 Best Dumbbell Incline Curl Alternatives for Biceps Size

The Dumbbell Incline Curl is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Inner Biceps Curl, the Dumbbell Lying Supine Curl and the Lying High Bench Barbell Curl. Three harder versions, the Dumbbell Lying Supine Biceps Curl, the Dumbbell Lying Wide Curl and Incline Hammer Curls, are listed below as progressions rather than swaps.

Leave the Dumbbell Incline Curl out of your session and you lose the long stretch from letting your arms hang straight down off an incline bench before you curl. The closest swap is the Dumbbell Incline Inner Biceps Curl, keeping the same incline bench and dumbbells. Without a spare incline bench, the Lying High Bench Barbell Curl lets your arms hang straight down, but you lie face forward on a tall flat bench with a bar hanging in front of you.

Dumbbell Incline CurlWatch the Dumbbell Incline Curl

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

How to Do the Dumbbell Incline Curl

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

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing forward.
  2. Rest your upper arms on the incline bench and let your elbows hang down, fully extending your arms.
  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.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Incline Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Dumbbell Incline Inner Biceps CurlPlay demonstration

    1. Dumbbell Incline Inner Biceps Curl

    95% 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 an incline bench with a dumbbell in each hand, palms facing each other.
    2. Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.
    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.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Curl
    • Equipment: free weights, the same as the Dumbbell Incline Curl
    • Body position: lying on your back, the same as the Dumbbell Incline Curl
  2. Dumbbell Lying Supine Biceps CurlPlay demonstration

    Progression

    2. Dumbbell Lying Supine Biceps Curl

    95% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with your back and head supported, and your feet flat on the ground.
    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 weights 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.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Curl
    • Equipment: free weights, the same as the Dumbbell Incline Curl
    • Body position: lying on your back, the same as the Dumbbell Incline Curl
  5. Lying High Bench Barbell Curl

    5. Lying High Bench Barbell Curl

    94% match

    Biceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
    2. While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.
    3. As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Curl
    • Equipment: free weights, the same as the Dumbbell Incline Curl
    • Body position: lying on your back, the same as the Dumbbell Incline Curl
  6. Dumbbell Incline Biceps CurlPlay demonstration

    6. Dumbbell Incline Biceps Curl

    91% match

    Biceps · Intermediate · Isolation

    The same equipment, done seated instead.

    • Dumbbell
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Curl
    • Equipment: free weights, the same as the Dumbbell Incline Curl
    • Body position: seated, not lying on your back

Why You Might Need a Dumbbell Incline Curl Alternative

You reach for a substitute for plain reasons: the incline bench is taken, you train at home without one, or your dumbbells don't go heavy enough for where your biceps are right now. The Dumbbell Incline Curl needs one incline bench and two dumbbells, and both of those are what change across the swaps. Some keep the same incline bench and two dumbbells and only change how your palms face, several move you onto a flat bench instead, and three trade the dumbbells for a single barbell so both arms work together on one bar. Pick the change you actually need rather than a completely different exercise.

How to Choose the Right Dumbbell Incline Curl Substitute

Start with the Dumbbell Incline Inner Biceps Curl to keep the same incline bench and dumbbells, only your palms start turned in before they face forward as you hang your arms. For a flat bench instead of an incline one, the Dumbbell Lying Supine Biceps Curl has you lie flat on a bench with your palms already facing up and your arms extended before you curl. Without an incline bench, the Dumbbell Lying Supine Curl or the Dumbbell Lying Wide Curl have you lie flat on a bench the same way and still use two dumbbells. If your dumbbells are taken, the Lying High Bench Barbell Curl has you lie face forward on a tall flat bench with the bar hanging in front of you, and the Barbell Reverse Preacher Curl braces your chest against the pad instead.

Dumbbell Incline Curl FAQ

Can I do the Dumbbell Incline Curl at home?

Yes, with one incline bench and a pair of dumbbells. The Dumbbell Incline Inner Biceps Curl and the Dumbbell Lying Supine Curl use the same two dumbbells, so either one keeps you training biceps at home without buying anything new. If you don't own an incline bench, the Dumbbell Lying Supine Curl needs only a flat one.

Can I train biceps with a barbell instead of dumbbells?

Yes. The Lying High Bench Barbell Curl swaps a bar in for the two dumbbells, so you lie face forward on a tall flat bench and work both arms together against one bar instead of separately. The Barbell Reverse Preacher Curl also uses a bar, as you sit with your chest against a pad while your arms hang straight down, and the Barbell Seated Close-grip Concentration Curl rests your upper arms against your thighs instead as you curl.

Which swap should I use if my incline bench is busy?

Move to a flat bench instead. The Dumbbell Lying Supine Curl and the Dumbbell Lying Wide Curl use two dumbbells on a flat bench rather than an incline one, so you keep the exercise in your session without waiting. The Lying High Bench Barbell Curl also skips the incline bench, but you lie face forward on a tall flat bench with one bar hanging in front of you instead of dumbbells at your sides.

How does the grip change between these dumbbell curls?

The Dumbbell Incline Curl starts with palms facing forward as your arms hang off the incline bench. The Dumbbell Incline Inner Biceps Curl starts with palms facing each other, turning forward as you hang your arms. The Dumbbell Lying Supine Biceps Curl and the Dumbbell Lying Wide Curl lie flat on a bench, palms up, arms extended. The Dumbbell Incline Hammer Curl and Incline Hammer Curls keep your palms facing your torso from the hang to the top.

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