Alternating Incline Dumbbell Curl

Technique

How to perform Alternating Incline Dumbbell Curl

1. Set the bench to an incline and sit with your back supported, holding a dumbbell in each hand.
2. Let the arms hang beside the bench with the palms initially facing inward.
3. Keep one upper arm in place while bending that elbow and turning the palm upward.
4. Raise the dumbbell through the curl without bringing the upper arm forward.
5. Lower slowly and turn the palm inward as the elbow straightens.
6. Repeat on the opposite side while maintaining back contact with the bench.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.