Arms · Dumbbell
Dumbbell Incline Alternate Biceps Curl
How to do the dumbbell incline alternate biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Sit back on an incline bench with a dumbbell in each hand, arms hanging straight down and palms facing forward. Curl one dumbbell up toward your shoulder while keeping your elbow back and fixed, then lower it slowly and repeat with the other arm. The incline stretches the biceps at the bottom of each rep.
- 1Feel a deep stretch in your biceps at the bottom with your arm hanging
- 2back
- 3Keep your elbow pinned in place as you curl one arm at a time
- 4Lower slowly to load the stretched part of the curl
Common mistakes
- Do not swing the dumbbell or let your elbow drift forward
- Avoid using your shoulder to heave the weight up
- Do not rush the lowering phase
Muscles worked
The dumbbell incline alternate biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell incline alternate biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.