Alternate Incline Dumbbell Curl

• Alternating incline dumbbell biceps curl is a great way to increase the size and strength of the biceps while also helping to isolate them and keep the shoulder muscles out of the movement.
• The incline position helps to put the biceps in a good spot to get a full range of motion and help to maximize the muscle contraction.
• Positioning on the incline bench helps isolate the biceps and enforce strict form.
• The curl variation is usually done with moderate to high reps, such as 8-12 reps per arm or more, as part of a full upper-body or arm-focused routine.
• Provides greater time under tension than double curls, leading to added size and definition to the biceps.
• A great burnout movement on arm day.

1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

1. Start by sitting down on an incline bench with a dumbbell in each hand, arms extended.
2. Keep your elbows close to your torso throughout the exercise.
3. Curl the right weight forward while keeping your upper arm stationary.
4. Rotate your hand so that your palm is facing up.
5. Continue curling until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Squeeze your biceps at the top of the movement for a second.
7. Slowly lower the dumbbell back to the starting position.
8. Repeat the movement with the left hand.
9. Continue alternating arms for the recommended number of repetitions.

Warm up tips for the alternating incline dumbbell curl:

1. Start with a light weight dumbbell to warm up the muscles.
2. Perform a few sets of 10-12 reps with a lighter weight before moving on to heavier weights.
3. Focus on proper form and technique throughout the warm up sets.
4. Gradually increase the weight with each set to prepare your muscles for the working sets.
5. Take short breaks between sets to rest and recover.
6. Listen to your body and adjust the weight as needed to avoid any discomfort or pain.
7. Stretch your biceps and

1. Always warm up before starting the exercise to prepare your muscles for the movement.
2. Ensure that the incline bench is stable and secure before sitting down.
3. Choose dumbbells that are appropriate for your strength level and gradually increase the weight as you progress.
4. Keep your elbows close to your torso throughout the exercise to avoid strain on the shoulder muscles.
5. Focus on using your biceps to lift the dumbbells, keeping your forearms stationary.
6. Exhale as you curl the weight forward and inhale as you bring it back to the starting position.
7. Maintain proper form and avoid swinging or using momentum to lift the dumbbells.
8. Hold the contracted position for a second at the top of the movement to maximize bicep activation.
9. Start with a lighter weight and gradually increase the resistance to avoid injury.
10. If you experience any pain or discomfort, stop the exercise and consult a professional.