10 Best Incline Inner Biceps Curl Alternatives for Limited Equipment

Ranked Incline Inner Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Incline Inner Biceps 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 Dumbbell Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Incline Inner Biceps Curl
   • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
   • Equipment: free weights, the same as the Incline Inner Biceps Curl
   • Body position: lying on your back, the same as the Incline Inner Biceps Curl
2. 

   2. Lying High Bench Barbell Curl

   99% 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 Inner Biceps Curl
   • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
   • Equipment: free weights, the same as the Incline Inner Biceps Curl
   • Body position: lying on your back, the same as the Incline Inner Biceps Curl
3. Play demonstration

   3. Dumbbell Lying Supine Biceps Curl

   99% 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.
   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 Inner Biceps Curl
   • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
   • Equipment: free weights, the same as the Incline Inner Biceps Curl
   • Body position: lying on your back, the same as the Incline Inner Biceps Curl
4. Play demonstration

   4. Dumbbell Lying Supine 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

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

   5. Dumbbell Lying Wide Curl

   99% 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 Inner Biceps Curl
   • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
   • Equipment: free weights, the same as the Incline Inner Biceps Curl
   • Body position: lying on your back, the same as the Incline Inner Biceps 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 Inner Biceps Curl
   • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
   • Equipment: free weights, the same as the Incline Inner Biceps Curl
   • Body position: lying on your back, the same as the Incline Inner Biceps Curl
7. Play demonstration

   7. Dumbbell Incline Hammer Curl

   95% 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 Inner Biceps Curl
   • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
   • Equipment: free weights, the same as the Incline Inner Biceps Curl
   • Body position: lying on your back, the same as the Incline Inner Biceps Curl
8. Play demonstration

   8. Dumbbell Preacher Curl

   92% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
   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 dumbbells 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 Inner Biceps Curl
   • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
   • Equipment: free weights, the same as the Incline Inner Biceps Curl
   • Body position: seated, not lying on your back
9. Play demonstration

   9. Barbell Drag Curl

   92% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
   2. Let the barbell hang at arm's length in front of your thighs.
   3. Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. 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 Inner Biceps Curl
   • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
   • Equipment: free weights, the same as the Incline Inner Biceps Curl
   • Body position: standing, not lying on your back
10. Play demonstration

    10. EZ Barbell Spider Curl

    92% match

    • Biceps
    • Ez-barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
    3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the barbell 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 Inner Biceps Curl
    • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
    • Equipment: free weights, the same as the Incline Inner Biceps Curl
    • Body position: standing, not lying on your back