How to do Alternate Incline Dumbbell Curl

Muscles worked

Main: Biceps. Also: Forearms.

Step by step

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.

Similar exercises

• Alternate Hammer Curl
• Barbell Curl
• Barbell Curls Lying Against An Incline
• Cable Hammer Curls - Rope Attachment
• Cable Preacher Curl
• Close-Grip EZ Bar Curl

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.