Dumbbell Incline Alternate Hammer Curl

Dumbbell Incline Alternate Hammer Curl

The Dumbbell Incline Alternate Hammer Curl is a challenging bicep exercise that targets the muscles in the front of your upper arms. As the name suggests, this exercise involves lifting dumbbells while lying on an incline bench and using a hammer curl grip. This particular variation of the curl helps to develop both the biceps brachii and the brachialis muscles, resulting in overall arm strength and definition. The incline position helps to isolate the bicep muscles and prevent cheating or using momentum during the movement. By lying on the bench with your back supported and maintaining a controlled tempo, you can maximize the effectiveness of the exercise. Additionally, using the hammer grip, where your palms face each other throughout the movement, engages the brachialis muscle in the outer part of your upper arm, providing a more well-rounded arm workout. One of the key benefits of the Dumbbell Incline Alternate Hammer Curl is the ability to address muscle imbalances. By working one arm at a time, you can identify and correct any strength differences between your left and right arms. This can not only prevent injuries but also improve overall symmetry and muscle development. To maximize the benefits of this exercise, it is important to choose appropriate dumbbell weights that challenge your muscles without sacrificing form. Start with a weight that allows you to perform 8-12 repetitions with proper technique, and gradually increase the weight as your strength improves. Remember to warm up adequately before attempting this exercise and always maintain proper form throughout the movement to avoid strain or injury. Incorporating the Dumbbell Incline Alternate Hammer Curl into your regular workout routine can help you build stronger, more defined biceps and arms. Don't forget to include other exercises that target different muscle groups for a well-rounded workout. As always, listen to your body, stay consistent, and make adjustments according to your individual goals and fitness level. Let's hammer those biceps!


  • Start by sitting back on an incline bench with a dumbbell in each hand, resting them along your thighs.
  • Lean back onto the incline bench and allow your arms to hang down by your sides, palms facing inwards.
  • Keep your back and head supported by the bench throughout the exercise.
  • As you exhale, curl one dumbbell up towards the shoulder while keeping the upper arm stationary.
  • Continue to lift the dumbbell until your bicep is fully contracted and the dumbbell is at shoulder level.
  • Pause for a brief moment and squeeze the bicep.
  • In a controlled manner, lower the dumbbell back down to the starting position as you inhale.
  • Repeat the curl on the opposite arm, alternating between each side.
  • Continue to alternate curls on each arm for the desired number of repetitions.
  • Ensure to maintain proper form and avoid swinging the body or using momentum to lift the weights.
  • Engage the biceps muscles throughout the movement and focus on the mind-muscle connection.
  • Adjust the weight of the dumbbells as needed to challenge the muscles while maintaining proper technique.
  • Remember to warm up before beginning any exercise and cool down afterwards.

Tips & Tricks

  • Focus on maintaining good form and control throughout the movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Start with lighter dumbbells to ensure proper technique before increasing the weight.
  • Increase the intensity by slowing down the tempo of the exercise, emphasizing the eccentric (lowering) phase.
  • Bring the dumbbells all the way up to your shoulders, while keeping your elbows close to your body.
  • Make sure to fully extend your arms at the bottom of the movement before beginning the next repetition.
  • Avoid excessive swinging or using momentum to lift the weights.
  • Remember to breathe throughout the exercise, exhaling during the contraction phase.
  • Maintain a neutral spine by avoiding excessive arching or rounding of the back.
  • Consult a fitness professional for personalized recommendations and to ensure proper execution of the exercise.


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