How to Do the Alternate Incline Dumbbell Curl

Beginner · Dumbbell · Targets Biceps, Forearms

How to perform it

1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

Muscles worked

The Alternate Incline Dumbbell Curl primarily targets your Biceps, with support from your Forearms. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Alternate Incline Dumbbell Curl slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.