4 Best Incline Dumbbell Curl Alternatives (with Pictures!)

The incline dumbbell curl is considered an optimization of the standard bicep curl exercise, with a greater range of motion and thereby greater results. But what if it doesn’t quite fit your training needs?

Fortunately, there are quite a few potential alternatives to the incline dumbbell curl - many of which do not share the same drawbacks.

If a complete one-to-one substitution to the incline dumbbell curl is needed, exercisers may wish to look into preacher curls and concentration curls. For other training needs, exercises like the Bayesian cable curl and certain variations of the hammer curl are also excellent alternatives.

What is the Incline Dumbbell Curl - And Why Should it be Alternated Out?

The incline dumbbell curl is a biceps isolation exercise mechanically similar to conventional bicep curls, only with the lifter’s torso set at an incline angle, thereby increasing the time under tension and range of motion of the exercise.

In practice, the incline dumbbell curl is most often used by intermediate level weightlifters as a substitute to other biceps isolation exercises, and is frequently performed in high volume sets with a low amount of weight.

Why Should the Incline Dumbbell Curl be Substituted?

The most common complaint of the incline dumbbell curl lies in the high amount of tension it places on the delicate tissues of the biceps - a disadvantage that is further compounded by the fact that incline dumbbell curls generally use less weight due to the position of the body.

This can easily lead to exercisers performing too much volume with too little resistance, and is something the majority of strength-focused weightlifters wish to avoid.

Furthermore, the angle in which the arms are placed during each incline curl repetition can cause even greater wrist strain than what one would see in conventional dumbbell curls. 

In order to avoid impingement and tendinopathy, many lifters will seek out an alternative that does not jeopardize the wrists to the same degree. 

How to Pick the Right Incline Dumbbell Curl Alternative

Despite the effectiveness of the incline dumbbell curl, it is relatively simple in characteristics, and therefore is also quite easy to substitute.

Unless the incline dumbbell curl serves a specific purpose within a training program, all that is needed is to replace it with a biceps isolation exercise that features a similarly wide range of motion and level of difficulty.

Depending on the training experience of the lifter, this can be something as simple as a regular bicep curl - or more obscure and complex movements like crossbody hammer curls.

Incline Dumbbell Curl Alternatives

1. EZ-Curl Bar Preacher Curls

Perhaps one of the best possible substitutes to the incline dumbbell curl is the preacher curl performed with the usage of an EZ-curl bar. 

Although preacher curls are performed with the torso in the opposite angle to incline dumbbell curls, they feature a similar range of motion and length of time under tension due to the placement of the arms. 

Not only does this mean that preacher curls will develop the biceps in much the same manner as incline curls, but it also means that little alteration to the training program will be needed to accommodate such a substitution.

Equipment Used

This alternative will require an EZ-curl barbell and a preacher bench.

Benefits as an Alternative to the Incline Dumbbell Curl

EZ-curl bar preacher curls are the ideal alternative to incline curls for bodybuilders and strength athletes that want a direct substitution in their program. 

They are nearly identical in terms of mechanics, intensity and methodology, with the sole difference between the two being the actual position of the body itself.

While the EZ-curl bar preacher curl isn’t quite as simplistic in form, it is nonetheless just as effective in terms of biceps activation and joint impact, and may be used interchangeably as far as volume is concerned.

How-to:

Setting the elbows against the pads of the preacher bench, the exerciser will grip a loaded EZ-curl barbell and extend their arms, ensuring that the wrists are neutral and the arms are firmly in place.

From this stance, the exerciser will contract their biceps and slowly curl the bar towards their face - stopping and squeezing their muscles once it has reached the same level as their clavicles.

To complete the repetition, the exerciser will then simply reverse the motion, slowly lowering the EZ-curl bar back to its starting position.

2. Dumbbell Concentration Curls

While the range of motion is not quite the same, exercisers in a pinch can perform concentration curls as an alternative to incline curls. 

Despite the difference in positioning, concentration curls are capable of activating the biceps brachii to much the same degree as incline curls - and don’t need an incline bench, to boot.

Much like other curl variations, the dumbbell concentration curl is a single-joint isolation exercise performed for high volume sets. 

Unlike incline curls however, they are performed unilaterally, and are meant to be used in cases where complete emphasis on the biceps is needed.

Equipment Used

Concentration curls will only require a single dumbbell and a place to sit.

Benefits as an Alternative to the Incline Dumbbell Curl

The concentration curl is far less equipment intensive than incline curls, and will require approximately the same amount of weight as would be used. 

This allows exercisers on the go or those stuck at home to train their biceps to the same degree, even without access to an incline bench.

In addition, the manner in which concentration curls are performed can allow lifters to fully maximize conscious biceps contraction - something that not all lifters have mastered, even at the more advanced levels.

How-to:

Sitting atop a bench, the lifter will grip a single dumbbell as they set their elbow against their thigh. The legs should be spread with enough space for the dumbbell to be curled within, and the elbow should remain firmly in place throughout the repetition.

To begin the repetition, the lifter will simply draw the dumbbell upwards, focusing on contracting their biceps as much as possible. 

Once the forearms make contact with the upper arm, the exerciser will then reverse the motion in a slow and controlled manner, thereby completing the repetition.

3. Bayesian Cable Curls

A machine-based alternative with a similar range of motion and arm position; the Bayesian cable curl is excellent for further emphasizing the time under tension that would otherwise be present when performing incline dumbbell curls.

Like other substitutes listed in this article, Bayesian cable curls are a single-joint biceps isolation exercise performed for numerous repetitions - often for the purposes of inducing hypertrophy.

Equipment Used

Bayesian cable curls will require a cable machine and a single-hand cable attachment.

Benefits as an Alternative to the Incline Dumbbell Curl

Apart from the many benefits of being a machine-based bicep isolation exercise, Bayesian cable curls are distinct among incline curl substitutes because of how similar they are despite completely different equipment and stance requirements. 

Lifters who dislike the incline curl for whatever reason may retain its many benefits without needing to perform a similar exercise.

In certain aspects, the fact that Bayesian cable curls are machine-based allows them to excel beyond the capacity of incline dumbbell curls. A high capacity for volume, a wide range of motion and a lengthy time under tension are all advantages shared by the two movements. 

How-to:

Setting the cable pulley as low as possible, the lifter will hold the handle in an underhand grip as they turn away from the machine. The elbows should remain in place at the side of the torso, and the chest pointing in the opposite direction to the cable machine.

Moving the upper arm as little as possible, the lifter will draw their hand forward, curling their bicep until their hand is around chest-height.

From this position, the lifter will slowly reverse the previous motion, squeezing their biceps as they do so. The repetition is complete once the hand has returned to its original position behind their torso.

4. Crossbody Hammer Curls

While hammer curls aren’t quite the ideal alternative to bicep curls, performing crossover hammer curls can help create the same long head emphasis, as is occasionally the goal with incline bicep curls.

Crossbody hammer curls are a single-joint compound exercise primarily performed as a method of training the brachioradialis and brachialis - but can also be quite effective at targeting the outer or long head of the biceps, if needed.

Equipment Used

Crossbody hammer curls are traditionally performed with a pair of moderate-weight dumbbells.

Benefits as an Alternative to the Incline Dumbbell Curl

Crossbody hammer curls train more than just the biceps - they also include the brachialis and brachioradialis in their muscular recruitment pattern. This creates an overall thicker look to the arms and reinforces mechanics relating to the elbow.

In addition, hammer curl variations are performed with a neutral grip, creating an excellent alternative for lifters who experience wrist discomfort from incline bicep curls.

How-to:

To perform a repetition of the crossbody hammer curl, the exerciser will stand upright with a pair of dumbbells gripped in their hands, elbows held at their sides. 

While it is good form to press the elbows against the torso during other curl exercises, crossbody hammer curls may require the elbows to move for a full range of motion. So long as there is no excessive swinging or movement of the shoulders, the exercise is considered safe.

Beginning the repetition, the lifter will raise one dumbbell upwards and to the side, moving it across the chest.

Once the dumbbell is at the same elevation as the shoulder on the opposite side of the body, they will reverse the motion and return the dumbbell back to its original position at their sides.

To complete the repetition, the exerciser will simply repeat the same motion with the opposite arm.

Frequently Asked Questions (FAQ)

How Can You Do Incline Dumbbell Curls Without a Bench?

Unless you have a similar method of angling the torso in a safe way - no, it’s unlikely that the incline curl can be replicated without an incline bench.

Instead, a good route to take is to find a potential substitute exercise that can replace the incline dumbbell curl. Exercises like the preacher curl and concentration curl are just the start, and there are a number of creative replacements that surpass the incline curl in certain respects.

Are Incline Dumbbell Curls Necessary?

Not quite - whatever aspect of incline dumbbell curls is needed in a training program, there are likely one or two alternative exercises that also fit the bill.

For a greater focus on the long head of the biceps, crossbody hammer curls may be used. For a long time under tension, concentration curls are an excellent replacement.

Are Hammer Curls Better Than Incline Dumbbell Curls?

In the context of training the brachioradialis and brachialis - yes, hammer curls can indeed be better than incline curls. 

In truth, the hammer curl and incline dumbbell curl are two entirely different exercises performed for two entirely different purposes. For thicker and stronger arms overall, combining the two movements within the same workout is a good idea.

A Few Reminders

Whatever the reason for replacing incline dumbbell curls, it is important to maintain its original purpose within the training program. If it is meant as the sole source of biceps volume, it is important to pick an alternative that is just as capable of working the biceps to an intense degree.

And, as always, all exercises should be performed with proper form adherence and a focus on quality repetitions. There is no true substitute to proper training methodology.

References:

1. Oliveira LF, Matta TT, Alves DS, Garcia MA, Vieira TM. Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. J Sports Sci Med. 2009 Mar 1;8(1):24-9. PMID: 24150552; PMCID: PMC3737788.

2. Hatfield (1993) Hatfield F. Hardcore bodybuilding: a scientific approach. Contemporary Books, Inc; Chicago: 1993.