Biceps · Dumbbells
Dumbbell Incline Alternate Hammer Curl
The dumbbell incline alternate hammer curl is an isolation movement that targets the brachialis, brachioradialis, and long head of the biceps. It suits lifters of all experience levels and fits best in the middle or end of an arm or pull workout.
How to do it
- Sit on an incline bench with your back against the pad.
- Hold a dumbbell in each hand at your sides, palms facing your body.
- Lean back and keep your back straight against the bench.
- Inhale and brace your core. Exhale as you lift one dumbbell towards your shoulder, keeping your palm facing your body (hammer grip).
- Keep your elbow stationary and focus on isolating the bicep.
- Slowly lower the dumbbell back to the starting position.
- Alternate arms with each repetition, ensuring controlled movement for each arm.
Common mistakes
- Drifting the elbows forward during the curl shifts tension away from the arm flexors and onto the anterior deltoids.
- Lifting the back off the bench uses momentum and eliminates the strict isolation provided by the incline.
- Supinating the wrists during the lift defeats the purpose of the neutral grip, reducing tension on the brachialis and forearms.
- Dropping the weights quickly on the eccentric phase removes productive time under tension and stresses elbow tendons.
Tips
- Set the bench angle to around 45 to 60 degrees to maximize stretch without straining your shoulders.
- Wait until the working dumbbell returns completely to the starting position before lifting with the opposite arm.
- Keep your wrists locked in a rigid neutral position throughout the entire repetition.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions per arm with 60 to 90 seconds of rest between sets for optimal hypertrophy.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does this exercise differ from standing hammer curls?
The incline bench eliminates torso sway and places the biceps and brachialis into a deeper stretch at the bottom.
What should you do if you experience pain in the elbow or shoulder?
Stop the exercise immediately and consult a healthcare professional if joint pain persists.
