10 Best Incline Dumbbell Curl Alternatives for Limited Equipment
If you can’t do the incline dumbbell curl, use standing supinated dumbbell curls, hammer curls, preacher curls, high-pulley cable curls, or underhand chin-ups. These options preserve long-head tension or provide similar elbow flexion loading. Technique cue: keep elbows fixed, supinate the wrist, and control the eccentric for maximal biceps activation.
Original Exercise: Incline Dumbbell Curl
How to Perform Incline Dumbbell Curl
- Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Incline Dumbbell Curl Alternatives
1. Dumbbell Incline Inner Biceps Curl
97.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, palms facing each other.
- Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.
- 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.
2. Dumbbell Lying Supine Biceps Curl
97.9% MatchHow to perform this exercise
- Lie flat on a bench with your back and head supported, and your feet flat on the ground.
- 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 weights 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.
3. Dumbbell Lying Supine Curl
97.9% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing up and 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.
4. Dumbbell Lying Wide Curl
97.9% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights 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.
5. Dumbbell Incline Hammer Curl
93.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
- Keep your back against the bench and your feet flat on the floor.
- While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights 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.
6. Dumbbell Incline Curl
92.9% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing forward.
- Rest your upper arms on the incline bench and let your elbows hang down, fully extending your arms.
- 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.
7. Dumbbell Incline Curl V. 2
92.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, palms facing forward and 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.
8. EZ-Bar Curl
92% MatchHow to perform this exercise
- Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- Then inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended amount of repetitions.
9. Dumbbell High Curl
92% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing forward.
- Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Standing Biceps Curl
92% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing forward and 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.
Why You Might Need a Incline Dumbbell Curl Alternative
You may need substitutes because of shoulder pain, lack of an incline bench, limited dumbbell weight, or a training preference for compound lifts. Biomechanically, the incline curl places the shoulder in extension and lengthens the biceps long head, which increases long-head activation. If that position causes impingement or you lack equipment, pick exercises that either replicate the long-head stretch (high-pulley cable curls) or avoid shoulder extension (hammer curls, preacher curls). Technique cue: avoid forward shoulder movement, keep the elbow stationary, and use a slow 2–3 second eccentric to preserve tension and protect the joint.
How to Choose the Right Substitute
Decide based on your goal, available equipment, and shoulder mobility. For hypertrophy choose strict curls with full range and tempo (2–3s eccentric, 0–1s pause at top). For compound strength pick underhand chin-ups or close-grip rows that load the biceps under heavier external load. If you lack a bench but want the incline effect, set a cable high and perform incline-angle cable curls to mimic the line of pull. If you have shoulder discomfort, use neutral-grip hammer curls to shift load to the brachialis. Technique cue: pick a movement that lets you keep the elbow anchored and progressively add load without swinging.
Frequently Asked Questions
What muscles does Incline Dumbbell Curl work?
The incline dumbbell curl primarily targets the biceps brachii, with emphasis on the long head due to shoulder extension. It also recruits the brachialis and brachioradialis as secondary movers. Cue: perform with a supinated grip and keep the elbow behind the torso to maximize long-head stretch.
What is the best bodyweight alternative to Incline Dumbbell Curl?
Underhand (supinated) chin-ups are the best bodyweight substitute because they load elbow flexion under significant external resistance while keeping the shoulder in extension. Cue: pull with the elbows, keep the torso upright, and control the lowering phase to target the biceps effectively.
Can I build muscle without doing Incline Dumbbell Curl?
Yes. You can build biceps size with a mix of compound lifts (chin-ups, rows) and targeted isolation curls (preacher, cable, hammer) that provide progressive overload. Cue: prioritize controlled eccentrics, strict elbow position, and steady load progression to stimulate hypertrophy without that specific exercise.
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