Alternating Dumbbell Incline Hammer Curl
Build bigger biceps! Alternating hammer curls on an incline isolates & strengthens. Perfect for sculpted arms.
The Alternating Dumbbell Incline Hammer Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or incline bench.
Required Equipment
Alternating Dumbbell Incline Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Alternating Dumbbell Incline Hammer Curl Variations and Alternatives
How to do the Alternating Dumbbell Incline Hammer Curl
Set an incline bench to a comfortable angle around 45-60 degrees.
Sit on the bench with your back resting against the pad, feet flat on the floor.
With a dumbbell in each hand, let your arms hang straight down to the sides, palms facing each other (neutral grip).
Keeping your upper arm and elbow stationary, exhale as you curl one dumbbell toward your shoulder in a smooth arc. Your palm should remain facing inward throughout the movement.
Squeeze your bicep at the top of the contraction and hold briefly.
In a controlled manner, lower the dumbbell back to the starting position while inhaling.
As soon as the first arm is fully extended, perform the curl with the opposite arm.
Alternate arms for the desired number of repetitions.
Safety Tips: Keep the movement slow and controlled to maximize muscle tension and avoid using momentum. Ensure not to swing your back or shoulders to aid the movement. Avoid locking your elbows when fully extending your arms at the bottom of the movement to maintain tension on your biceps.
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Alternating Dumbbell Incline Hammer Curl FAQs
What muscles does the Alternating Dumbbell Incline Hammer Curl work?
The Alternating Dumbbell Incline Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Alternating Dumbbell Incline Hammer Curl?
Dumbbells or incline bench.
What workout day should the Alternating Dumbbell Incline Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Dumbbell Incline Hammer Curl variations and alternatives?
Similar exercises include the Alternating Band Incline Hammer Curl, Band Incline Hammer Curl, Alternating Barbell Bicep Curl and EZ-Bar Incline Curl.
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