Alternate Incline Dumbbell Curl

Biceps

Alternate Incline Dumbbell Curl

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A seated curl on an incline bench that stretches the biceps at the bottom, performed one arm at a time.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust an incline bench to roughly 45–60 degrees and lean back with a dumbbell held in each hand.
2Allow both arms to dangle beside the bench, palms turned forward, with your shoulders resting on the pad.

How to perform

1Bend one elbow and raise that dumbbell toward your shoulder, turning the palm upward as it rises.
2Squeeze your biceps at the top without letting the elbow move forward.
3Straighten the arm fully to feel a deep stretch before the next rep.
4Switch to the other arm and continue alternating.