Alternating Incline Dumbbell Biceps Curl

The incline dumbbell biceps curl develops size and strength in the biceps and forearms. The incline angle emphasizes the resistance on the lower portion of the biceps.


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    Grab a pair of dumbbells and sit down on an incline bench positioned to 45 degrees. Pull your shoulder blades back and fully extend your arms downward allowing the dumbbells to hang at your sides with your palms facing outward.
  2. Alternating Incline Dumbbell Biceps Curl
    Bending the elbow, curl one weight to your shoulder. Pause, then lower your arm back to the starting position.

Trainer’s Tips

  • Keep your elbows stationary throughout the movement.
  • Make sure to squeeze the biceps at the top of the lift.
  • Be sure to lower the weight all the way until your arms are fully extended.
  • Perform a strict curl and do not use momentum.