Arms
Incline Alternating Dumbbell Curl
A precise isolation movement designed to maximize the stretch on the long head of the biceps for better arm peak.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to an incline of approximately 45 to 60 degrees.
Sit back on the bench with your feet flat on the floor and your back firmly against the pad.
Hold a dumbbell in each hand with your arms hanging straight down toward the floor and palms facing forward.
Curl one dumbbell toward your shoulder while keeping your elbow pinned in a stationary position behind your torso.
Squeeze the bicep at the top of the movement before slowly lowering the weight back to the starting position.
Repeat the motion with the opposite arm, maintaining a steady and controlled tempo throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the elbows forward to use momentum rather than bicep strength.
- Lifting the head or shoulders off the bench during the concentric phase.
- Failing to fully extend the arm at the bottom of the rep.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.