10 Best Incline Inner Biceps Curl Alternatives for Limited Equipment

The Incline Inner Biceps Curl is done lying on your back with dumbbells. Ranked closest by our scoring: the Bodyweight Side Lying Biceps Curl, the Biceps Leg Concentration Curl and the Biceps Pull-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Incline Inner Biceps Curl

Incline Inner Biceps Curl
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to perform Incline Inner Biceps Curl
  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.
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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
    Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    81% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the biceps one side at a time.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not free weights
  2. Biceps Leg Concentration CurlPlay demonstration

    2. Biceps Leg Concentration Curl

    74% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  3. Elbow Lift - Reverse Push-upPlay demonstration

    3. Elbow Lift - Reverse Push-up

    43% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Incline Inner Biceps Curl
  4. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    4. Bodyweight Kneeling Triceps Extension

    42% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  5. HyperextensionPlay demonstration

    5. Hyperextension

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the biceps.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Hyperextension (On Bench)Play demonstration

    6. Hyperextension (On Bench)

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Biceps Pull-upPlay demonstration

    7. Biceps Pull-up

    37% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, the same as the Incline Inner Biceps Curl
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Incline Inner Biceps Curl
  8. Bodyweight Standing Close-grip RowPlay demonstration

    8. Bodyweight Standing Close-grip Row

    37% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Incline Inner Biceps Curl
  9. Decline Sit-upPlay demonstration

    9. Decline Sit-up

    36% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Incline Inner Biceps Curl
  10. ElevatorPlay demonstration

    10. Elevator

    36% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Incline Inner Biceps Curl

Why You Might Need an Incline Inner Biceps Curl Alternative

You may substitute the Incline Inner Biceps Curl for several reasons: shoulder or elbow pain on an incline bench, no access to dumbbells or adjustable bench, need for greater loading, or a preference for constant tension. The incline position lengthens the long head and shifts torque; replacing it requires movements that preserve elbow flexion and forearm supination. For pain-prone shoulders choose exercises that keep your humerus neutral and avoid excessive shoulder extension. For heavier loading use cable or barbell variations that allow progressive overload while you focus on a controlled eccentric and full supination to maximize biceps activation.

Incline Inner Biceps Curl FAQ

What muscles does Incline Inner Biceps Curl work?

The exercise primarily targets the biceps brachii, with emphasis on the long head when the humerus is extended. It also recruits the brachialis and brachioradialis during elbow flexion and forearm supination.

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