Dumbbell Incline Alternate Bicep Curl
Description
The dumbbell incline alternate bicep curl is performed lying back on an incline bench while curling the dumbbells one arm at a time. The incline angle stretches the biceps fully at the bottom while the alternating pattern doubles the time under tension on each side. It is a strong choice for bicep hypertrophy.
Muscle Group
Equipment Required
Dumbbell Incline Alternate Bicep Curl Instructions
- Set an incline bench to about 45 to 60 degrees.
- Sit back on the bench with a dumbbell in each hand.
- Allow your arms to hang fully extended toward the floor.
- Use an underhand grip with palms facing forward.
- Pin your shoulders back against the bench.
- Curl the right dumbbell up by bending only at the elbow.
- Squeeze the bicep at the top, then lower with control to a full stretch.
- Repeat with the left arm. Alternate sides each rep.
Dumbbell Incline Alternate Bicep Curl Form & Visual
Dumbbell Incline Alternate Bicep Curl Benefits
- Strong stretch on the bicep at the bottom
- Alternating pattern increases time under tension
- Eliminates body english
- Builds bicep size at the long head
- Useful for hypertrophy training
- Corrects left-right imbalances
Dumbbell Incline Alternate Bicep Curl Muscles Worked
- Biceps brachii (long head)
- Brachialis
- Brachioradialis
Dumbbell Incline Alternate Bicep Curl Variations & Alternatives
- Dumbbell Incline Curl
- Spider Curl
- Dumbbell Biceps Curl
- Preacher Curl
