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Exercises

Incline dumbbell curl alternatives that keep the stretch on your biceps

Published October 23, 2026

The best incline dumbbell curl alternative is the preacher curl: like the incline curl, it makes the stretched bottom of the rep the hardest part, and the pad stops any swing. With no incline bench, a dumbbell drag curl keeps your elbows behind your body as you curl, and a cable curl keeps tension on the whole way. With no weights, close-grip chin-ups load your biceps from a full hang.

What a incline dumbbell curl alternative has to replace

The incline dumbbell curl trains your biceps with your arms hanging behind your body. That stretches the biceps, especially the long head, and makes the bottom of the rep, with your arms straight, the hardest part.

A good swap either keeps your elbows behind your torso or makes the stretched bottom of the curl the hard part.

How to do the incline dumbbell curl

Preacher bench and cables

In a gym, keep the hard, stretched bottom half with the preacher pad, or a cable you stand slightly in front of.

Closest swap, stretched bottom

Preacher Curl

Biceps

The preacher pad makes the bottom of the curl the hardest part, the same stretched position the incline curl loads, and it stops any swing. Pick it when the preacher bench is free and the incline benches are not.

How to do it

  1. Set the seat so your armpits rest on the top edge of the pad and the backs of your upper arms lie flat on it.
  2. Take the EZ bar on its inner angled grips, palms turned up, and sit down with your feet planted.
  3. Bend your elbows and bring the bar up until your forearms are just short of vertical.
  4. Lower for about three seconds until your arms are nearly straight, without letting the bar drop the last few inches.
  5. Curl the next rep from there, with your upper arms still flat on the pad.

Cues

  • Armpits jammed into the pad
  • Slow on the way down
  • Stop before your forearms stand straight up

Common mistakes

  • Sitting too low so only your elbows touch the pad: raise the seat until the whole back of your upper arm is in contact.
  • Dropping the last part of each rep and bouncing out of it: lower at the same slow speed right to the bottom, and take a lighter bar if you cannot.
  • Lifting your shoulders and leaning back to finish the rep: stop where your forearms are near vertical, since past that point the biceps get a rest anyway.
Build a session with Preacher Curl

Cable on a preacher bench

Machine Preacher Curl

Biceps

A low cable on the preacher pad keeps the stretched bottom loaded, and the cable doesn't go light at the top. Use it for higher-rep sets.

How to do it

  1. Set a preacher bench in front of a low pulley and clip a straight bar on.
  2. Sit with the back of your upper arms flat on the pad and take the bar palms up.
  3. Curl the bar toward your chin, keeping your arms on the pad.
  4. Let it return until your arms are nearly straight and repeat.

Cues

  • Arms flat on the pad
  • Squeeze at the top
  • Slow return

Common mistakes

  • Sitting so far from the pulley that the cable pulls you forward: move the bench close enough that you stay seated.
  • Rounding your shoulders to help the curl: keep your chest up against the pad.
Build a session with Machine Preacher Curl

Cable swap

Cable Curl

Biceps

Facing a low pulley, the cable keeps your biceps loaded from the straight-arm bottom to the top, so no part of the rep goes light. Lower slowly to keep the bottom hard, as on the incline curl.

How to do it

  1. Set the pulley to its lowest position and clip on a straight bar or EZ bar.
  2. Take the bar with your palms up, hands about shoulder-width, and step back far enough that the stack lifts slightly with your arms straight.
  3. Stand tall with soft knees and your elbows just in front of your sides.
  4. Bend your elbows to curl the bar toward your shoulders, keeping your upper arms still and your torso upright.
  5. Squeeze at the top, then let the bar back down slowly until your arms are straight again.

Cues

  • Elbows stay put
  • No leaning back
  • Slow on the way down

Common mistakes

  • Swinging your body to start the rep: soften your knees, stay tall, and drop the weight if you need momentum.
  • Elbows drifting forward at the top: keep them near your sides so the biceps, not the shoulders, finish the rep.
  • Stopping short at the bottom: straighten your arms fully between reps so you train the whole range.
Build a session with Cable Curl

Elbows behind your body

No incline bench: pull your elbows back as you curl to put your arms where the bench would.

Barbell swap, elbows back

Barbell Drag Curl

Biceps

Sliding the bar up your body with your elbows pulled behind you keeps your upper arms behind your torso, like the incline bench does. Use a lighter bar than for normal curls.

How to do it

  1. Hold a barbell palms up at shoulder width, arms hanging long against your thighs.
  2. Pull your elbows back behind you as you bend them, keeping the bar touching your body.
  3. Slide the bar up your torso until it reaches your lower chest.
  4. Reverse the path, keeping contact with your body, back to straight arms.

Cues

  • Bar stays in contact
  • Elbows travel back
  • Squeeze at the top

Common mistakes

  • Letting the bar drift away from your body: that turns it into a regular curl.
  • Shrugging the bar up with your traps: keep the shoulders down and back.
Build a session with Barbell Drag Curl

Best swap with no incline bench

Dumbbell Drag Curl

Biceps

Pulling your elbows back as you curl keeps your upper arms behind your body, as the incline bench does, with no bench at all. The range is shorter than an incline curl, so pair it with a curl that starts from fully straight arms.

How to do it

  1. Stand with the dumbbells against the front of your thighs, palms forward.
  2. Pull your elbows back behind you as you curl, so the dumbbells slide up along your body.
  3. Stop when the dumbbells reach your lower chest and your elbows point behind you.
  4. Reverse the path, keeping the dumbbells close to your body, until your arms are straight.

Cues

  • Dumbbells brush your shirt
  • Elbows travel back
  • Shoulders stay down

Common mistakes

  • Shrugging to lift the dumbbells higher: the top is lower chest, not chin height.
  • Letting the dumbbells drift away from your body: that makes it a regular curl with worse form.
Build a session with Dumbbell Drag Curl

Standing dumbbell swap

Dumbbell Curl

Biceps

A standing curl with your arms straight at the bottom. Let your arms hang slightly behind your hips before each rep to keep some of the stretch.

How to do it

  1. Stand tall holding two dumbbells, arms straight at your sides, and turn your palms to face forward.
  2. Brace your stomach and pin your upper arms to your sides.
  3. Bend one elbow and bring the dumbbell up toward your shoulder, keeping the palm turned up the whole way.
  4. Pause briefly at the top with your forearm vertical, then lower slowly until the arm is straight again.
  5. Repeat with the other arm, or curl both arms together if you prefer.

Cues

  • Elbows stay at your sides
  • Pinkie turns up
  • Slow on the way down

Common mistakes

  • Swinging your hips and back to get the weight up: take a lighter pair and keep your torso still for the whole set.
  • Letting the elbows drift forward at the top: that hands the work to your shoulders; stop the curl when your forearm is vertical.
  • Stopping short of straight arms at the bottom: lower all the way so the biceps work through their full length.
Build a session with Dumbbell Curl

Other dumbbell curls

Dumbbells and a bench or chair cover the rest: a strict one-arm curl, a curl for the top of the rep, and a thumbs-up curl.

Same bench, opposite angle

Spider Curl

Biceps

Lying chest-down on the incline bench, your arms hang in front of you and the curl is hardest at the top. Pick it if the leaned-back position bothers your shoulders.

How to do it

  1. Set an incline bench to about 45 degrees and lie face down on it with your chest on the top of the pad and your feet planted on the floor behind.
  2. Hold one dumbbell per hand with your palms facing forward and let both arms drop vertically toward the floor.
  3. Curl both dumbbells toward your shoulders by bending only at the elbows, with your upper arms pointing at the floor.
  4. Squeeze hard at the top for a moment, with your pinkies turned slightly up toward your shoulders.
  5. Lower slowly until your arms are straight again, and start the next rep without letting the dumbbells swing.

Cues

  • Upper arms stay pointing at the floor
  • Chest glued to the pad
  • Squeeze, then lower slowly

Common mistakes

  • Pulling the elbows back as you curl: that turns it into a row and takes load off the biceps; keep your elbows directly under your shoulders and use lighter dumbbells.
  • Cutting the bottom short: let your arms go fully straight on every rep, or you lose half of the range.
  • Lifting your chest off the pad to get the last rep: once your chest moves, the set is over; record the rep you got cleanly.
Build a session with Spider Curl

One-arm swap, strict

Concentration Curl

Biceps

Your elbow braces against your thigh, so the biceps lift alone. Start every rep from a fully straight arm to keep the stretched bottom.

How to do it

  1. Sit on the end of a bench with your feet wider than your hips and flat on the floor.
  2. Pick up a dumbbell, lean forward slightly from the hips and set the back of your working upper arm against the inside of the same-side thigh, just above the knee.
  3. Let the arm hang straight with the dumbbell near the floor, palm facing the other leg, and rest your free hand on your other knee.
  4. Curl the dumbbell up toward your shoulder while your upper arm stays pressed against your leg, and squeeze for a second at the top.
  5. Lower slowly until your arm is straight again, finish the set, then switch sides.

Cues

  • Arm stays on the thigh
  • Pinky turns up at the top
  • Slow on the way down

Common mistakes

  • Lifting the elbow off the thigh: once the arm leaves your leg the shoulder starts to help. Keep the contact for the whole set.
  • Rocking the torso up to finish the rep: if you have to sit up to complete it, stop the set there or use a lighter dumbbell.
  • Stopping short of a straight arm: the bottom of the rep counts, so let the elbow open fully before each curl.
Build a session with Concentration Curl

Thumbs-up swap

Hammer Curl

Biceps, Forearms

A thumbs-up grip moves some of the work to the brachialis and forearm and lets you lift more. Use it alongside a stretch-focused curl, not instead of all of them.

How to do it

  1. Stand tall with the dumbbells hanging by your thighs, thumbs pointing forward and palms facing your thighs.
  2. Pin your upper arms against your ribs and let your arms hang fully straight.
  3. Curl one dumbbell up until its top end sits just in front of your shoulder, keeping your thumb up the whole way.
  4. Hold the top for a beat with your forearm vertical, then lower for about two seconds until the arm is straight again.
  5. Curl the other arm, and keep alternating sides until the set is done.

Cues

  • Thumbs to the ceiling
  • Elbows glued to your ribs
  • Straight arm at the bottom of every rep

Common mistakes

  • Leaning back and swinging the hips to get the dumbbells moving: stand with your back against a wall or drop the weight until the first inch of each rep comes from your elbows.
  • Letting the elbows drift forward near the top: once they leave your sides your shoulders take over, so stop the rep where your forearms are vertical.
  • Cutting the bottom short and bouncing out of a half-bent arm: lower all the way until your elbows are straight, then curl.
Build a session with Hammer Curl

Bodyweight and bands

No weights: a pull-up bar, a door frame or a band.

Best swap with only a pull-up bar

Close-Grip Chin-Up

Lats, Biceps

From a full hang, your biceps are stretched under your whole bodyweight.

How to do it

  1. Grab the bar palms-up with your hands about a fist's width apart.
  2. From a straight-arm hang, pull until your upper chest nears the bar.
  3. Squeeze at the top with your elbows tight to your body.
  4. Lower slowly to a full hang.

Cues

  • Hands close
  • Chest to the bar
  • Three seconds down

Common mistakes

  • Shrugging your shoulders to your ears at the bottom: keep a little tension so the shoulders stay set.
  • Swinging between reps: pause in the hang until your body is still.
Build a session with Close-Grip Chin-Up

No-equipment swap

Bodyweight Bicep Curl

Biceps

Leaning back from a door frame and curling yourself in trains your biceps with no gear. Step your front foot closer to the door to make it harder.

How to do it

  1. Face an open door frame and take hold of both sides, hands level with your hips.
  2. Step one foot forward and lean back until your arms are straight and your body weight hangs on your hands.
  3. Keep your elbows pinned to your sides and bend them to pull your body toward the frame.
  4. Straighten your arms slowly to lean back out, then repeat.

Cues

  • Elbows pinned to your sides
  • Body stays straight
  • Front foot closer to make it harder

Common mistakes

  • Pulling your elbows back like a row: keep them fixed at your sides so only your forearms move.
  • Bending at the hips to finish the rep: tense your glutes and keep your body in one line.
Build a session with Bodyweight Bicep Curl

Band swap

Band Hammer Curl

Biceps

Standing on a band and curling one arm at a time with your thumbs up gets you close to failure with no weights. Slow the lowering, since the band is lightest at the bottom.

How to do it

  1. Stand on the middle of a band, feet about hip-width, an end in each hand with palms facing in.
  2. Keep your elbows at your sides and curl one hand up toward your shoulder, thumb up.
  3. Hold the top for a second, then lower slowly to a straight arm.
  4. Curl the other arm, and keep alternating until the set is done.

Cues

  • Thumbs up the whole rep
  • Elbows still
  • Control the band down

Common mistakes

  • Rushing the lowering: let the band pull for two seconds.
  • Too little tension: shorten the band by stepping wider.
Build a session with Band Hammer Curl

Triceps to pair with them

Each example session ends with one triceps exercise, so it works as a full arm day.

Triceps, to pair in the gym

Overhead Cable Triceps Extension

Triceps

The gym session ends with a stretched triceps exercise to match the biceps work.

How to do it

  1. Attach a rope to a high pulley, grab both ends with your palms facing each other, and turn so your back faces the stack.
  2. Step forward into a split stance so the cable is pulled tight, and lean your torso slightly forward with the rope ends behind your neck and elbows pointing ahead.
  3. Keep your upper arms close to your head and straighten your elbows, pushing the rope forward and up until your arms are straight out in front of your forehead.
  4. Spread the rope ends slightly at the end and hold for a moment.
  5. Let your hands travel back behind your head slowly until your forearms touch your biceps or you feel a strong stretch, then extend again.

Cues

  • Elbows point forward, not out
  • Only the forearms move
  • Deep stretch, every rep

Common mistakes

  • Letting the elbows flare wide: keep them about shoulder-width so the triceps, not your shoulders, extend the arm.
  • Moving the upper arm to help the weight: if your elbows drop and rise with each rep, the lats and shoulders are pressing, so lighten the stack.
  • Cutting the stretch short: the bottom of the rep is the point of the exercise, so lower until your hands are well behind your head.
Build a session with Overhead Cable Triceps Extension

Triceps, to pair at home

Seated Dumbbell Overhead Triceps Extension

Triceps

One dumbbell overhead covers the triceps at home.

How to do it

  1. Sit tall on a bench or chair with your feet planted and your back upright.
  2. Wrap both hands around the handle of one dumbbell and press it straight overhead.
  3. Bend your elbows so the weight sinks behind your neck, keeping your upper arms close to your ears.
  4. Stop when your forearms are about level with the floor and you feel a deep stretch in the backs of your arms.
  5. Straighten your elbows to bring the dumbbell back overhead, then start the next rep.

Cues

  • Elbows point up
  • Only the elbows bend
  • Deep stretch, every rep

Common mistakes

  • Flaring the elbows wide: keep them about shoulder width so the triceps, not the shoulders, move the weight.
  • Arching your lower back as the dumbbell drops: brace your stomach, or sit against a backrest.
  • Cutting the stretch short: lower until your forearms reach level, since the bottom is the point of the exercise.
Build a session with Seated Dumbbell Overhead Triceps Extension

Triceps, to pair with no weights

Close-Grip Push-Up

Triceps, Chest

Hands under your shoulders and elbows tucked make a push-up a triceps exercise.

How to do it

  1. Get into a high plank with your hands directly below your shoulders.
  2. Lower yourself with your elbows sliding back past your ribs.
  3. Stop just above the floor, then push up to locked elbows.
  4. Drop to your knees for the last reps if your hips start to sag.

Cues

  • Hands under shoulders
  • Elbows travel back
  • Full lockout

Common mistakes

  • Flaring the elbows into a T: that moves the work to your chest.
  • Half reps near the top: lower until your chest is close to the floor.
Build a session with Close-Grip Push-Up

Example sessions without the incline dumbbell curl

Session 1

Gym, incline benches taken

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~25 min
  • EquipmentEZ Bar, Preacher Bench, Barbells, Adjustable Cable

You train in a gym where every adjustable bench is in use on arm day.

The preacher curl takes the incline curl's place as the stretch-focused curl, the barbell drag curl keeps your elbows behind you, and the cable curl finishes with steady tension. An overhead cable extension covers the triceps. 12 working sets.

Arms
ExerciseSets × repsRIRRest
Preacher Curl1 warm-up set firstThree seconds down. 3 × 8–12 2 90 s
Barbell Drag Curl 3 × 8–12 2 90 s
Cable Curl 3 × 12–15 1 1 min
Overhead Cable Triceps Extension 3 × 10–15 1 1 min
How to run it
Once or twice a week, on a day that doesn't follow heavy back work.
How to progress
When every set reaches the top of its range at the RIR shown, add the smallest jump next session and start again at the bottom of the range.
Open in the session builder

Session 2

Home, dumbbells and a flat bench

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~25 min
  • EquipmentDumbbells

You have dumbbells at home and a flat bench or chair, but nothing that inclines.

Hammer curls go first because they move the most weight. Drag curls put your arms behind your body like the incline bench does, and concentration curls finish one arm at a time. A seated overhead extension covers the triceps. Light dumbbells mean higher reps and shorter rest. 12 working sets.

Arms
ExerciseSets × repsRIRRest
Hammer Curl1 warm-up set firstCount each arm. 3 × 10–15 1 1 min
Dumbbell Drag CurlElbows travel back. 3 × 12–15 1 1 min
Concentration CurlSets are per arm. 3 × 15–20 0 45 s
Seated Dumbbell Overhead Triceps Extension 3 × 12–15 1 1 min
How to run it
Twice a week on non-consecutive days. Keep rest to 60 seconds or less.
How to progress
Add reps until every set reaches the top of its range, then move up one dumbbell. At your heaviest pair, lower each rep over three seconds.
Open in the session builder

Session 3

No weights, pull-up bar or doorway

Open in the session builder
  • Workouts3× a week
  • Working sets39 a week
  • Per workout~30 min
  • EquipmentPull-Up Bar, Resistance Bands

You train at home with a pull-up bar, a door frame and maybe a band.

Close-grip chin-ups from a full hang give your biceps the most load and the deepest stretch, so they go first. Door-frame curls and band curls push the same muscles to failure, and close-grip push-ups cover the triceps. 13 working sets.

Arms
ExerciseSets × repsRIRRest
Close-Grip Chin-UpFull hang every rep. 4 × 5–10 2 2 min
Bodyweight Bicep Curl 3 × 10–20 1 1 min
Band Hammer CurlCount each arm. 3 × 15–25 1 45 s
Close-Grip Push-Up 3 × 8–20 1 1 min
How to run it
Two or three times a week. Take the door-frame and band sets within one rep of failure.
How to progress
On chin-ups, add a rep a week until you reach 10 on every set, then lower each rep over four seconds. On the rest, add reps, then step your front foot closer to the door or step wider on the band.
Open in the session builder

Make it fit you

Questions

What replaces the incline dumbbell curl?

The preacher curl is the closest swap, because it also makes the stretched bottom of the curl the hardest part. With no incline bench, a drag curl keeps your elbows behind your body as you curl.

Which angle is better for incline curls, 60 or 45 degrees?

A lower angle, around 45 degrees, stretches your biceps more but is harder on the front of the shoulder. Start at 60 and lower the bench if your shoulders are comfortable.

How do you do a preacher curl without a bench?

Brace your upper arm against something firm in front of you, like the back of an incline bench, or rest your elbow on your inner thigh for a concentration curl.

What can I use instead of dumbbells for curls?

A barbell, an EZ bar, a cable, a kettlebell or a resistance band. With nothing at all, use close-grip chin-ups or a door-frame curl.

How do you alternate dumbbell curls?

Curl one arm while the other hangs straight, lower it fully, then curl the other. Count each arm as one rep and keep both elbows still.

How can I do hammer curls without dumbbells?

Stand on a resistance band and curl with your thumbs pointing up, or grip the sides of a door frame and curl your body toward it.