Alternate Incline Dumbbell Curl 

The alternate incline dumbbell curl is an exercise that targets the biceps muscles, which are located on the front of the upper arm. The exercise can be performed using a bench or an incline bench.

Alternate Incline Dumbbell Curl 
Alternate Incline Dumbbell Curl 


To perform the exercise:

  1. Set the bench to an incline of about 45 degrees.
  2. Sit on the bench and hold a dumbbell in each hand, with your palms facing forward and your arms extended straight down.
  3. Curl one dumbbell up towards your shoulder, keeping your elbow close to your body and your upper arm stationary.
  4. Lower the dumbbell back down and repeat the movement with the other arm.
  5. Continue to alternate arms, completing a full set of 8-12 repetitions for each arm.


It’s important to keep your core engaged and your back against the bench to maintain proper form and avoid straining your lower back.

You can also try performing the exercise standing, using a single dumbbell or a barbell instead of dumbbells, or using an underhand grip to target the biceps muscles differently.

As with any exercise, it’s important to start with a weight that is appropriate for your fitness level and to increase the weight gradually as you become stronger.

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