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 Bodyweight Side Lying Biceps Curl, the Biceps Leg Concentration Curl and the Biceps Pull-up.

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

Original Exercise: Dumbbell Incline Curl

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

Secondary muscles: Forearms

How to perform Dumbbell Incline Curl
  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.
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Ranked 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. 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
    Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    76% 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 Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Curl
    • Equipment: bodyweight only, not free weights
  2. Biceps Leg Concentration CurlPlay demonstration

    2. Biceps Leg Concentration Curl

    69% 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 Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Curl
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  3. Biceps Pull-upPlay demonstration

    3. Biceps Pull-up

    41% 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 Curl
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Incline Curl
  4. Biceps Narrow Pull-upsPlay demonstration

    4. Biceps Narrow Pull-ups

    37% 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 Curl
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Incline Curl
  5. Elbow Lift - Reverse Push-upPlay demonstration

    5. Elbow Lift - Reverse Push-up

    37% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down 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: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Incline Curl
  6. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    6. Bodyweight Kneeling Triceps Extension

    36% 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 lying on your back
    • Balance: harder to stay steady on than the Dumbbell Incline Curl
  7. Bench Hip ExtensionPlay demonstration

    7. Bench Hip Extension

    36% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

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

    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. 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: glutes, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Incline Curl
  8. Butt Lift (Bridge)

    8. Butt Lift (Bridge)

    36% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

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

    Why this matches
    • Primary muscle: glutes, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Incline Curl
  9. Jackknife Sit-upPlay demonstration

    9. Jackknife Sit-up

    35% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms overhead.
    2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
    3. Pause for a moment at the top, then slowly lower your legs and upper body 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: abs, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Incline Curl
  10. Janda Sit-upPlay demonstration

    10. Janda Sit-up

    35% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down 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: abs, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Incline Curl

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.

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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