Exercise Comparison
Alternate Incline Dumbbell Curl vs Close-Grip Standing Barbell Curl
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Muscle Analysis
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Instructions
Alternate Incline Dumbbell Curl
Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly begin to bring the dumbbell back to starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.
Close-Grip Standing Barbell Curl
Hold a barbell with both hands, palms up and a few inches apart.
Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
Slowly go back down to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the biceps. Alternate Incline Dumbbell Curl is a beginner exercise using dumbbell, while Close-Grip Standing Barbell Curl is beginner and uses barbell. Choose Alternate Incline Dumbbell Curl if you have access to dumbbell, or Close-Grip Standing Barbell Curl if you prefer barbell.