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.

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. 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.

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 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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