Alternating Incline Dumbbell Curl

Body region

• Arms

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench to about 45 to 60 degrees and sit back against it.
2. Let both arms hang straight down from the shoulders, a dumbbell in each hand, palms facing forward.
3. Curl one dumbbell up without moving that upper arm forward; keep the other arm hanging still.
4. Squeeze at the top, then lower slowly until the arm is fully straight.
5. Curl the other arm the same way and keep alternating sides.

Cues

• Keep your head and back on the bench.
• Keep both elbows pointing down to the floor.
• Start the next rep only once the previous arm is fully straight.

Common mistakes

• Swinging the elbow forward at the top.
• Twisting the torso toward the working arm.
• Cutting the bottom short to switch sides faster.

Variations

• Incline Hammer Curl
• Lying Dumbbell Curl

Alternatives

• Dumbbell Curl
• Prone Incline Dumbbell Curl