10 Best Flexor Incline Dumbbell Curls Alternatives for Biceps Size
Flexor Incline Dumbbell Curls are done seated with dumbbells. Ranked closest by our scoring: the Alternate Incline Dumbbell Curl, the Dumbbell Alternate Preacher Curl and the Dumbbell Alternating Seated Bicep Curl On Exercise Ball.
The Alternate Incline Dumbbell Curl is the closest swap for Flexor Incline Dumbbell Curls: the same incline bench and the same pair of dumbbells, with one arm curling at a time and the palm turning up as it rises instead of both arms curling together with the palms held forward. It keeps the same equipment and the same biceps. The Dumbbell Alternate Preacher Curl moves you to a preacher bench, resting your upper arms on the pad through the whole curl instead of holding them free.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Flexor Incline Dumbbell Curls
- Primary muscle
- Biceps
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Isolation
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.
Ranked Flexor Incline Dumbbell Curls Alternatives
10 substitutes, ranked by how closely each one matches Flexor Incline Dumbbell Curls 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.
Best match 
1. Alternate Incline Dumbbell Curl
99% match- Biceps
- Dumbbell
- Intermediate
- Isolation
It uses the same equipment and still works the biceps.
How 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.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
2. Dumbbell Alternate Preacher Curl
99% match- Biceps
- Dumbbell
- Beginner
- Isolation
Pick this when you want an easier version that still works the biceps.
How 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.
- Repeat the movement with your left arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
- Biceps
- Dumbbell
- Intermediate
- Isolation
Pick this when you want to work the biceps with more balance to manage.
How 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.
- Continue alternating curls for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
- Balance: harder to stay steady on than Flexor Incline Dumbbell Curls
- Biceps
- Dumbbell
- Intermediate
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
- Balance: harder to stay steady on than Flexor Incline Dumbbell Curls
- Biceps
- Dumbbell
- Intermediate
- Isolation
The same equipment, taken with a neutral grip.
How 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.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
- Biceps
- Dumbbell
- Beginner
- Isolation
How 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.
- Repeat the movement with your left arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
- Biceps
- Dumbbell
- Intermediate
- Compound
How 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.
- Lower the dumbbells back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
8. Dumbbell Preacher Curl
93% match- Biceps
- Dumbbell
- Beginner
- Isolation
How 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.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- 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 Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
- Biceps
- Ez-barbell
- Intermediate
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
- Biceps
- Dumbbell
- Intermediate
- Isolation
How 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.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: curl, the same as Flexor Incline Dumbbell Curls
- Primary muscle: biceps, the same as Flexor Incline Dumbbell Curls
- Equipment: free weights, the same as Flexor Incline Dumbbell Curls
- Body position: seated, the same as Flexor Incline Dumbbell Curls
- Balance: harder to stay steady on than Flexor Incline Dumbbell Curls
Why You Might Need a Flexor Incline Dumbbell Curls Alternative
Flexor Incline Dumbbell Curls need an incline bench set at 45 degrees and a matching pair of dumbbells, and that reclined position is the part that is hardest to repeat when the bench is taken or you only have a flat bench at home. Most of the alternatives stay on dumbbells and keep the work on the biceps while changing small things. Several move you to one arm at a time, so each side gets its own set of reps. Others rest your upper arms on a preacher pad, taking the incline angle and the balance work out of the curl, while the exercise-ball versions swap the bench for a ball and ask more of your balance, not less. One swaps in an EZ bar for anybody who would rather load a single bar than manage two dumbbells at once.
How to Choose the Right Flexor Incline Dumbbell Curls Substitute
Start with the Alternate Incline Dumbbell Curl if you already have the bench and the dumbbells: it keeps the same incline bench, alternates arms and turns each palm up, so each side gets full attention. For an easier version, take the Dumbbell Alternate Preacher Curl: it rests your upper arms on a pad, which locks them in place and removes the balance work of an unsupported curl. If you would rather sit on a ball than a bench, the Dumbbell Alternating Seated Bicep Curl On Exercise Ball keeps the same dumbbells and adds an unstable base instead. If you prefer palms facing each other instead of forward, the Dumbbell Alternate Hammer Preacher Curl gives you that same pad support with a neutral grip. With an EZ bar instead of two dumbbells, try the EZ Bar Seated Close Grip Concentration Curl.
Flexor Incline Dumbbell Curls FAQ
Which alternative uses the exact same setup as Flexor Incline Dumbbell Curls?
The Alternate Incline Dumbbell Curl. It keeps the same incline bench and the same pair of dumbbells, and trains the same biceps. Two things change: you curl one arm at a time instead of both together, and you rotate each palm up as it curls rather than holding it forward the whole way.
Which swap suits a beginner?
The Dumbbell Alternate Preacher Curl. Resting your elbows on a pad through the whole movement takes balance out of the exercise, so you can focus on curling without steadying yourself. The Dumbbell Preacher Curl offers the same pad support without alternating arms.
Which alternative uses a neutral grip instead of palms forward?
The Dumbbell Alternate Hammer Preacher Curl and the Dumbbell Alternate Seated Hammer Curl both turn your palms to face each other and keep them there, unlike the forward grip Flexor Incline Dumbbell Curls uses, while still working the same biceps.
Can I do Flexor Incline Dumbbell Curls alternatives at home?
Yes. Every alternative uses dumbbells or an EZ bar rather than a machine. Three of them need a preacher bench and three need an exercise ball, so check what you have; the rest need only a flat or incline bench. The Alternate Incline Dumbbell Curl works with the same incline bench and pair of dumbbells you already use, and the Dumbbell Alternate Seated Hammer Curl needs nothing more than a flat bench.
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