Dumbbell Incline Alternate Hammer Curl

Muscles worked

Setup

1. Set an incline bench to an angle between 45 and 60 degrees.
2. Sit back with your head and spine firmly against the pad and feet flat on the floor for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing your torso).
4. Let your arms hang straight down toward the floor, allowing the shoulders to retract slightly against the bench.

How to do it

1. While keeping your upper arm stationary and pinned to your side, exhale and curl one dumbbell toward your shoulder.
2. Squeeze the bicep and forearm at the top of the movement for a brief pause.
3. Inhale as you slowly lower the weight back to the starting position using a controlled 2-3 second tempo.
4. Repeat the movement with the opposite arm, alternating sides for the duration of the set.

Form checklist

• Keep your elbows fixed in place; do not let them swing forward as you curl.
• Maintain a neutral 'hammer' grip with palms facing each other throughout the entire rep.
• Ensure your back and head remain in contact with the bench to prevent using momentum.
• Achieve a full stretch at the bottom of the movement by fully extending the elbow.

Pro tips

• Focus on 'crushing' the dumbbell handle to increase neural drive and forearm activation.
• Maintain a slight tuck in your chin to keep your neck neutral and prevent straining against the bench.

Make it harder

• Add a 2-second isometric pause at the midpoint (90-degree angle) of the curl.
• Slow the eccentric (lowering) phase to 4-5 seconds to maximize time under tension.

Frequently asked

What muscles does the dumbbell incline alternate hammer curl work?

The dumbbell incline alternate hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell incline alternate hammer curl?

The dumbbell incline alternate hammer curl uses dumbbell.

Is the dumbbell incline alternate hammer curl good for beginners?

The dumbbell incline alternate hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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