How to Do Dumbbell Incline Alternate Curl

Dumbbell Incline Alternate Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Incline Alternate Curl

  1. 01Set an incline bench to 45 degrees and sit back with a dumbbell in each hand, arms hanging vertically toward the floor.
  2. 02Rotate the palms to face forward while pinning the shoulder blades against the backrest.
  3. 03Curl one dumbbell toward the shoulder by flexing the elbow, keeping the upper arm perpendicular to the ground.
  4. 04Squeeze the bicep at the top of the contraction without allowing the elbow to drift forward.
  5. 05Lower the weight to the starting position under tension and repeat on the opposite arm.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Incline Alternate Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the head remains against the bench to prevent cervical strain while the elbow stays pinned behind the shoulder line.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Incline Alternate Curl questions

What muscles does Dumbbell Incline Alternate Curl work?

Dumbbell Incline Alternate Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell Incline Alternate Curl correctly?

Set an incline bench to 45 degrees and sit back with a dumbbell in each hand, arms hanging vertically toward the floor. Rotate the palms to face forward while pinning the shoulder blades against the backrest. Curl one dumbbell toward the shoulder by flexing the elbow, keeping the upper arm perpendicular to the ground. Squeeze the bicep at the top of the contraction without allowing the elbow to drift forward. Lower the weight to the starting position under tension and repeat on the opposite arm.

What is the A90 coach tip for Dumbbell Incline Alternate Curl?

Ensure the head remains against the bench to prevent cervical strain while the elbow stays pinned behind the shoulder line.

Is Dumbbell Incline Alternate Curl suitable for beginners?

Dumbbell Incline Alternate Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Incline Alternate Curl?

Dumbbell Incline Alternate Curl uses dumbbell.

A90 Intelligence

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