10 Best Flexor Incline Dumbbell Curls Alternatives for Home Use
If you can’t perform Flexor Incline Dumbbell Curls, use exercises that recreate the long-head stretch and supinated pull. Good options include supinated chin-ups, incline hammer curls, preacher curls, cable supination curls, and concentration curls. Cue: keep the upper arm fixed and supinate the wrist to maximize biceps brachii activation and stretch.
Original Exercise: Flexor Incline Dumbbell Curls
How to Perform Flexor Incline Dumbbell Curls
- Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
- Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
- Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
- Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
- As you inhale, slowly go back to the starting position.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Flexor Incline Dumbbell Curls Alternatives
1. Alternate Incline Dumbbell Curl
99.9% MatchHow to perform this exercise
- Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
2. Dumbbell Alternate Preacher Curl
99.2% MatchHow to perform this exercise
- Sit on a preacher bench with a dumbbell in each hand, palms facing up.
- Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
- Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
- Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
3. Dumbbell Alternating Seated Bicep Curl On Exercise Ball
97.1% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the curl with the other arm.
4. Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
95.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Place an exercise ball behind you and position one foot on top of it, keeping your balance.
- With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.
- Lower the dumbbell back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
5. Dumbbell Alternate Hammer Preacher Curl
95.2% MatchHow to perform this exercise
- Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
- Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
6. Dumbbell Alternate Seated Hammer Curl
95.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
7. Dumbbell Seated Biceps Curl To Shoulder Press
94.4% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
- Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
- Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
- Press the dumbbells overhead until your arms are fully extended.
8. Dumbbell Preacher Curl
93% MatchHow to perform this exercise
- Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
- Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
9. Ez Bar Seated Close Grip Concentration Curl
93% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Seated Alternate Hammer Curl On Exercise Ball
92.9% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
Why You Might Need a Flexor Incline Dumbbell Curls Alternative
You might substitute due to shoulder pain from the extended shoulder position, lack of an incline bench, limited dumbbell load, or to shift emphasis between the biceps heads. For example, incline curls increase long-head stretch; if that causes discomfort, choose preacher or cable curls to limit shoulder extension. Cue: reduce range of motion and keep elbows tucked to offload the shoulder while maintaining elbow flexor torque and peak contraction.
How to Choose the Right Substitute
Select a substitute based on equipment, pain, and which biceps head you want to target. If you lack a bench, use supinated chin-ups to load the long head and recruit brachialis; cue: pull with elbows down and supinate through the top. For shoulder-sensitive athletes, pick preacher or cable curls to shorten the stretch. To prioritize brachialis, use hammer curls with a neutral grip and strict elbow flexion. Track progressive overload with heavier loads, tempo control, and pauses at peak contraction.
Frequently Asked Questions
What muscles does Flexor Incline Dumbbell Curls work?
Incline dumbbell curls primarily target the biceps brachii—especially the long head—by placing the shoulder in extension at the start. They also load the brachialis and brachioradialis. Cue: keep the upper arm fixed behind the torso to maximize long-head stretch and elbow flexion torque.
What is the best bodyweight alternative to Flexor Incline Dumbbell Curls?
A supinated-grip chin-up is the best bodyweight alternative because it reproduces supination and heavy elbow flexion under load. Cue: pull with your elbows driving down, fully supinate the hands at the top, and control the eccentric to emphasize biceps activation.
Can I build muscle without doing Flexor Incline Dumbbell Curls?
Yes. You can build biceps mass with a mix of compound moves like chin-ups and rows plus isolation options such as preacher or cable supination curls. Cue: use progressive overload, strict form, and controlled eccentrics to maximize muscle tension and hypertrophy.
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