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

Incline Dumbbell Curl
Primary Muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to Perform Incline Dumbbell Curl
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Ranked Incline Dumbbell Curl Alternatives

Best Match
Incline Inner Biceps Curl

1. Incline Inner Biceps Curl

99.2% Match
Biceps Dumbbell Intermediate Isolation
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.
Lying High Bench Barbell Curl

2. Lying High Bench Barbell Curl

98.4% Match
Biceps Barbell Intermediate Isolation
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.
Dumbbell Lying Supine Biceps Curl

3. Dumbbell Lying Supine Biceps Curl

97.9% Match
Biceps Dumbbell Intermediate Isolation
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.
Dumbbell Lying Supine Curl

4. Dumbbell Lying Supine Curl

97.9% Match
Biceps Dumbbell Beginner 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 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.
Dumbbell Lying Wide Curl

5. Dumbbell Lying Wide Curl

97.9% 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.
Incline Hammer Curls

6. Incline Hammer Curls

94.7% Match
Biceps Dumbbell Intermediate Isolation
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.
Dumbbell Incline Hammer Curl

7. Dumbbell Incline Hammer Curl

93.9% 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.
Dumbbell High Curl

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.
Dumbbell Standing Biceps Curl

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.
EZ-Bar Curl

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.

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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