10 Best Incline Dumbbell Curl Alternatives for Limited Equipment

The Incline Dumbbell Curl is done lying on your back with dumbbells. Ranked closest by our scoring: the Incline Inner Biceps Curl, the Lying High Bench Barbell Curl and the Dumbbell Lying Supine Biceps Curl.

Incline Dumbbell Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Incline Dumbbell Curl

The steps for the Incline Dumbbell Curl itself, so you can judge how close each substitute below really is.

Biceps · Dumbbell · Intermediate · Isolation

  1. 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.
  2. 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.
  3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Incline Inner Biceps Curl

    1. Incline Inner Biceps Curl

    99% match

    Biceps · Intermediate · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    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. Lying High Bench Barbell Curl

    2. Lying High Bench Barbell Curl

    98% 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 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. Dumbbell Lying Supine Biceps CurlPlay demonstration

    3. Dumbbell Lying Supine Biceps Curl

    98% match

    Biceps · Intermediate · Isolation

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

    • 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 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. Dumbbell Lying Supine CurlPlay demonstration

    4. Dumbbell Lying Supine Curl

    98% match

    Biceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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
  6. Incline Hammer Curls

    6. Incline Hammer Curls

    95% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    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

Incline Dumbbell Curl FAQ

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.

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