10 Best Dumbbell Incline Curl Alternatives for Limited Equipment

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.

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. 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.
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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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Incline Inner Biceps CurlPlay demonstration

    1. Dumbbell Incline Inner Biceps Curl

    95% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Dumbbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  3. Dumbbell Lying Supine CurlPlay demonstration

    3. Dumbbell Lying Supine Curl

    95% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing up 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: lying on your back, the same as the Dumbbell Incline Curl
  4. Dumbbell Lying Wide CurlPlay demonstration

    Progression

    4. Dumbbell Lying Wide Curl

    95% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the weights 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: 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
    • Barbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
    • Dumbbell
    • Intermediate
    • Isolation

    The same equipment, done seated instead.

    How to perform this exercise
    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
  7. Dumbbell Incline Hammer CurlPlay demonstration

    7. Dumbbell Incline Hammer Curl

    91% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
    2. Keep your back against the bench and your feet flat on the floor.
    3. While 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
  8. Incline Hammer Curls

    Progression

    8. Incline Hammer Curls

    90% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
    2. Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
    3. Continue to the top of the movement and pause, then slowly return to the start position.

    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
  9. Barbell Seated Close-grip Concentration CurlPlay demonstration

    9. Barbell Seated Close-grip Concentration Curl

    90% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
    2. Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
    3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
    4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
    5. 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
  10. Barbell Reverse Preacher CurlPlay demonstration

    10. Barbell Reverse Preacher Curl

    88% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip.
    2. Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps.
    3. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the barbell 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 might substitute Dumbbell Incline Curl V. 2 because you lack an adjustable bench, have shoulder pain in the fully extended position, or need a different loading pattern for progressive overload. The incline position lengthens the biceps long head via shoulder extension; a good substitute preserves that stretch or matches peak contraction. If pain occurs, reduce the incline angle or use a neutral grip to shift load to the brachialis. Technique cue: perform slow eccentrics and keep the upper arm stable to avoid cheating and maintain targeted biceps activation.

How to Choose the Right Dumbbell Incline Curl Substitute

Choose substitutes based on the long-head emphasis, equipment availability, and pain tolerance. Prioritize movements that allow full elbow flexion and forearm supination if you want long-head dominance; if you lack an incline bench, pick cable incline curls or a steep preacher set-up to mimic the shoulder angle. For heavier loading, use barbell or EZ-bar variations and keep elbows fixed to prevent shoulder drive. Technique cue: test each option with a controlled 3–4 second eccentric and a 1–2 second squeeze at peak contraction to assess muscle activation and joint comfort.

Dumbbell Incline Curl FAQ

What muscles does Dumbbell Incline Curl V. 2 work?

It primarily targets the biceps brachii with emphasis on the long head due to shoulder extension, while the brachialis and brachioradialis act as synergists. Cue: keep the upper arm pinned to the bench and supinate the forearm through the concentric to maximize long-head recruitment and peak contraction.

Can I build muscle without doing Dumbbell Incline Curl V. 2?

Yes. You can stimulate hypertrophy with other exercises that preserve long-head stretch and peak contraction, use progressive overload, varied angles, and controlled eccentrics. Cue: emphasize a slow 3–4 second lowering phase and a deliberate squeeze at the top to maximize mechanical tension on the biceps.

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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