Alternate Incline Dumbbell Curl

What it is

This is an isolation exercise designed to intensely target your biceps. You perform it while seated on an incline bench, using dumbbells to curl one arm at a time. This specific setup enhances the stretch and contraction of your biceps, also engaging your forearms.

Technique tips

• Keep your elbows tucked close to your torso.
• Maintain a stationary upper arm throughout the movement.
• Rotate your palms up as you curl to maximize biceps engagement.
• Exhale as you lift the weight, and inhale as you lower it.
• Briefly hold the dumbbell at shoulder level and squeeze your biceps.
• Control the dumbbell's descent back to the starting position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.