Alternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Incline
Set a moderate backrest angle that comfortably allows your shoulders behind your torso.
- Lean back
Plant your feet and rest your head and back on the pad.
- Arms below
Hold dumbbells freely beside you with upper arms slightly behind your torso.
- First arm
Bend one elbow to lift the dumbbell, gradually turning your palm up during ascent.
- Top control
Pause without moving the shoulder forward; keep the other dumbbell still below.
- Lower
Slowly extend the working arm along the same path to a comfortable bottom position.
- Switch
Curl with the other arm without rotating your chest, preserving the same inclined start on both sides.
Key technique points
- Maintain backrest contact.
- Keep your elbows back.
- Turn the palm as you lift.
- Do not hang on the joint at the bottom.
- Do not rotate when switching.
- Keep the waiting weight still.
Common mistakes
Rotating the chest
Do not turn toward the lifting arm; keep both shoulder blades balanced on the pad.
Bringing the shoulders forward
Do not drive your elbow in front of your chest as you lift; preserve the incline curl’s lengthened-arm start.
Moving both arms together
Do not abandon the alternating sequence; finish each arm’s descent before switching.
Relaxing at the bottom
Do not let the dumbbell hang freely behind you; control the end of elbow extension with your muscles.
Abrupt palm rotation
Do not rotate your wrist as the weight accelerates downward; coordinate hand rotation with slow lifting and lowering.
Backrest too reclined
Do not recline farther than your shoulder range allows; choose an angle that does not force your shoulders backward.
Frequently asked questions
Alternate Incline Dumbbell Curl: why is “Rotating the chest” a mistake?
Do not turn toward the lifting arm; keep both shoulder blades balanced on the pad.
Alternate Incline Dumbbell Curl: why is “Bringing the shoulders forward” a mistake?
Do not drive your elbow in front of your chest as you lift; preserve the incline curl’s lengthened-arm start.
Alternate Incline Dumbbell Curl: why is “Moving both arms together” a mistake?
Do not abandon the alternating sequence; finish each arm’s descent before switching.
Alternate Incline Dumbbell Curl: why is “Relaxing at the bottom” a mistake?
Do not let the dumbbell hang freely behind you; control the end of elbow extension with your muscles.
Alternate Incline Dumbbell Curl: why is “Abrupt palm rotation” a mistake?
Do not rotate your wrist as the weight accelerates downward; coordinate hand rotation with slow lifting and lowering.
Alternate Incline Dumbbell Curl: why is “Backrest too reclined” a mistake?
Do not recline farther than your shoulder range allows; choose an angle that does not force your shoulders backward.
What should I focus on when doing Alternate Incline Dumbbell Curl?
Maintain backrest contact. Keep your elbows back. Turn the palm as you lift. Do not hang on the joint at the bottom. Do not rotate when switching. Keep the waiting weight still.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.