5 Best Incline Dumbbell Curl Alternatives – For Bicep Growth

by
Best Incline Dumbbell Curl Alternatives

Incline dumbbell curls are simply the popular dumbbell curl workout performed on an incline bench.

By altering your body angle, you can do the bicep curl with your elbow behind your body. As a result, incline dumbbell curls engage your biceps brachii significantly more, especially the long head biceps muscles.

While incline dumbbell curls have a number of advantages, you may prefer other alternatives, if not, you can do incline dumbbell curls without a bench!

I’ve included some of the top incline dumbbell curl alternatives in this article that you may perform without experiencing any discomfort. Certain workouts can be performed at home if you have access to basic gym equipment. Therefore, let us begin with the options!

So, what are some beneficial alternatives to incline dumbbell curls?

Also Read: Cable Concentration Curls – FULL Beginners Guide

Top Incline Dumbbell Curl Alternatives

1. Standing Barbell Curl

The standing barbell curl is an excellent alternative to the incline dumbbell curl, this exercise will effectively stress and overload both your biceps both long head and short head muscles.

The standing barbell curl is similar to the incline bench dumbbell curls, except that you are standing and isolating your biceps with your torso.

however, the standing barbell curl is slightly more difficult. This is because it puts a lot of pressure on your ability to keep your elbows fixed while curling and on your ability to maintain balance and good posture.

How to perform:

  • 1- Maintain an upright posture with your toes shoulder-width apart.
  • 2- Grasp a flat barbell with a supinated grip (palm facing up)
  • 3- Curl the weight upward by contracting your biceps. During this movement, your upper arms and your elbows should be fixed.
  • 4- Curl the barbell up until the biceps are fully tensed or contracted and the bar reaches your shoulder height level. Keep this position for a short moment then squeeze your biceps.
  • 5- Bring the barbell back to its initial position by lowering it down. Continue until you have completed the appropriate amount of reps.

Tip: inhale as you bring the barbell back, and exhale as you curl it.

2. Barbell Drag curls

Although the barbell drag curl is less popular than the normal barbell biceps curls, it is an extremely effective workout for developing massive biceps.

If you’re wanting to build muscle on your biceps, you may want to incorporate the barbell drag curl as well as incline dumbbell curl into your workout program.

How to perform:

  • 1- Make sure your hands are shoulder-width apart when then hold the barbell with your palms facing forward. Stand straight with your shoulders back and look forward. Putt the bar down on your upper thighs.
  • 2- Start curling by bending your arms as far as you can, you move your elbows back during the whole movement. you can use dumbbells instead of barbells with the same direction and technique.
  • 3- Return the dumbbells to their initial positions while you control the movement.
  • 4- Repeat this exercise for 8 to 12 reps, and 2 to 4 sets.

Pro Tip: Bear in mind that you should not wave the weights or elevate the shoulder throughout the exercise. Otherwise, your biceps will not be unengaged.

To maximize the benefits of drag curls, they must be done properly. Although it is a tough technique.

3. Seated Concentration Curls

Concentration curls are different from standard biceps curls because they let you focus on contracting your biceps without using body momentum, which helps you get more pressure on the muscle.

Dumbbell concentration curls are a type of exercise that only works your Forearms and your bicep muscle.

How to perform:

Here’s how to do concentration curl the correct way!

  • 1- Set on a felt bench with your toes slightly outwards
  • 2- Grasp a dumbbell with your hand and then position the back of your upper arm on the inner of your thigh. your left hand should be on top of your left thigh as support.
  • 3- Take a hard hold of your arm while curling the dumbbell toward the other side of your body as much as you can.
  • 4- Pause and squeeze your biceps at the top of the movement. then slowly return to the starting position by extending your elbows.
  • 5- switch over to your other bicep and do the same technique. make sure you do 3-4 sets of 8-10 reps for each bicep, then rest for 1-2 minutes.

Focus on doing the same number of repetitions and sets with each arm.

Pro Tip: You can do this exercise at home with just a chair and a dumbbell. It’s a good idea if you want to start a home gym.

4. Waiter curls – Best For Long Head Biceps

Also known as dumbbell plate curls.

If you’re looking for dumbbell exercises to strengthen your arms without an incline bench, waiter curls are definitely worth trying and evaluating their impact.

If you decide to give them a try, as with any new weightlifting workout, begin with a lightweight and gradually increase until you feel secure with the movement.

How to perform:

  • 1- Rest both palms of your hands on the dumbbell plate side, as holding the dumbbells requires grip, which activates the forearms.
  • 2- Throughout the exercise, keep your palms facing upward to create a flat surface for the weight to lay on.
  • 3- By folding at the elbows, contract your biceps to pull the weight towards your chest. Hold for a moment before gradually lowering the dumbbell back to the starting position.
  • 4- Do 3 sets of 8-10 reps.

Pro Tip: Do not rotate the dumbbell and keep your palms facing up during the entire movement, focus on putting your biceps in the tension plan.

To maintain good posture and breath well during the movement, keep your back straight and push your shoulders back.

5. Chin Ups

The pullup is a complex exercise for the upper body. Your back, arms, and abs all work together to lift your torso off the ground.

Gripping the bar with your palms facing up will draw attention to your arms. For developing stronger arms, Chinups are an excellent option.

the standard gym barbell lifts have the same properties as the chin-ups but train the upper back and arms in a unique way.

How to perform:

  • 1- Grip the pull-up bar with an underhand/supinated grip, Your grasp should be slightly wider apart than shoulder-width.
  • 2- Extend your arms from the bar, maintain a firm grip on the bar and a strong core by tensing your abdominal muscles and then pull yourself up using your arms. Maintain tension in the biceps and mind-muscle connection as you go.
  • 3- At the top of the bar, pause for a bit before slowly lowering yourself back to the starting position. The lowering phase should generally take between two and three seconds, and you should maintain controlled movement.
  • 4- Repeat for enough reps, usually between 5 to 10 times.

Pro Tip: Keep your abs tensed, your legs slightly in front of you. you shouldn’t limit the range of motion by flexing your elbows at the bottom or by stopping before your chin reaches the top of the bar.

When you can complete 3 sets of 12 reps with your body weight on your chin-ups, you are ready to begin adding weight.

Final Words:

The incline dumbbell biceps curl has some strong competition from these alternative exercises. Doing a workout is never an excuse because you can do a lot of these exercises at home.

There are many routines you can perform in your home, even if you don’t have access to a gym.

Now, you should now have a better knowledge of what qualifies as solid incline dumbbell curl alternatives.

Let us know which exercise you did today and how it went in the comment box below. We want to hear from you!

hdwjhewkdsjesdbxz

References:

  1. Simão R, Farinatti Pde T, Polito MD, Maior AS, Fleck SJ. Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises. J Strength Cond Res. 2005 Feb;19(1):152-6. doi: 10.1519/1533-4287(2005)19<152:IOEOOT>2.0.CO;2. PMID: 15705026.
  2. Johnson D, Lynch J, Nash K, Cygan J, Mayhew JL. Relationship of lat-pull repetitions and pull-ups to maximal lat-pull and pull-up strength in men and women. J Strength Cond Res. 2009 May;23(3):1022-8. doi: 10.1519/JSC.0b013e3181a2d7f5. PMID: 19387371.
  1. Simão R, Farinatti Pde T, Polito MD, Maior AS, Fleck SJ. Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises. J Strength Cond Res. 2005 Feb;19(1):152-6. doi: 10.1519/1533-4287(2005)19<152:IOEOOT>2.0.CO;2. PMID: 15705026.
  2. Johnson D, Lynch J, Nash K, Cygan J, Mayhew JL. Relationship of lat-pull repetitions and pull-ups to maximal lat-pull and pull-up strength in men and women. J Strength Cond Res. 2009 May;23(3):1022-8. doi: 10.1519/JSC.0b013e3181a2d7f5. PMID: 19387371.
Hassane Sghir
Follow Us
Latest posts by Hassane Sghir (see all)