10 Best Incline Dumbbell Curl Alternatives for Limited Equipment

Ranked Incline Dumbbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Incline Dumbbell 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.

1. Best match

   

   1. Incline Inner Biceps Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Hold a dumbbell in each hand and lie back on an incline bench.
   2. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
   3. Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose.
   4. After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
   5. 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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: lying on your back, the same as the Incline Dumbbell Curl
2. 

   2. Lying High Bench Barbell Curl

   98% 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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: lying on your back, the same as the Incline Dumbbell Curl
   • Balance: easier to stay steady on than the Incline Dumbbell Curl
3. Play demonstration

   3. Dumbbell Lying Supine Biceps Curl

   98% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want to work the biceps with less balance to manage.

   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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: lying on your back, the same as the Incline Dumbbell Curl
   • Balance: easier to stay steady on than the Incline Dumbbell Curl
4. Play demonstration

   4. Dumbbell Lying Supine Curl

   98% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

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

   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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: lying on your back, the same as the Incline Dumbbell Curl
   • Balance: easier to stay steady on than the Incline Dumbbell Curl
5. Play demonstration

   5. Dumbbell Lying Wide Curl

   98% 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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: lying on your back, the same as the Incline Dumbbell Curl
   • Balance: easier to stay steady on than the Incline Dumbbell Curl
6. 

   6. Incline Hammer Curls

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, taken with a neutral grip.

   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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: lying on your back, the same as the Incline Dumbbell Curl
7. Play demonstration

   7. Dumbbell Incline Hammer Curl

   94% 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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: lying on your back, the same as the Incline Dumbbell Curl
   • Balance: easier to stay steady on than the Incline Dumbbell Curl
8. Play demonstration

   8. Dumbbell High Curl

   92% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
   3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   4. 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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: standing, not lying on your back
9. Play demonstration

   9. Dumbbell Standing Biceps Curl

   92% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight 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 Incline Dumbbell Curl
   • Primary muscle: biceps, the same as the Incline Dumbbell Curl
   • Equipment: free weights, the same as the Incline Dumbbell Curl
   • Body position: standing, not lying on your back
10. 

    10. Ez-bar Curl

    92% match

    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. 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.
    2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
    3. 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.
    4. Then inhale and slowly lower the bar back to the starting position.
    5. 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 Incline Dumbbell Curl
    • Primary muscle: biceps, the same as the Incline Dumbbell Curl
    • Equipment: free weights, the same as the Incline Dumbbell Curl
    • Body position: standing, not lying on your back