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Exercise

Dumbbell Incline Alternate Hammer Curl

The Dumbbell Incline Alternate Hammer Curl builds arm strength with controlled, alternating reps and constant tension on the biceps.

Strength exercises

Bodybuilding exercises

Arms

Dumbbell

Fatigue level

Low 2/3 High

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The Dumbbell Incline Alternate Hammer Curl is a focused arm exercise that targets the biceps and forearms while minimizing momentum. Sitting on an incline bench places your arms slightly behind the body, increasing muscle stretch and making the movement more demanding than standard hammer curls.

Using a neutral grip (palms facing each other) shifts part of the load toward the brachialis and forearms, helping build thicker, stronger-looking arms. By curling one dumbbell at a time, you improve mind–muscle connection, balance left-to-right strength, and maintain better control throughout each rep.

This exercise is ideal for intermediate to advanced lifters looking to add variety to their arm training. It works especially well in hypertrophy-focused workouts, where slow tempo and strict form help maximize muscle activation without relying on heavy weights.

How to Perform the Dumbbell Incline Alternate Hammer Curl

Set an adjustable bench to a 30-45 degree incline and sit with your back firmly supported against the backrest, feet flat on the floor.
Hold a dumbbell in each hand with a neutral grip (palms facing each other), arms fully extended by your sides with elbows close to your torso.
Maintain a neutral spine position with shoulders pulled back and down, chest up, and core engaged throughout the movement.
Inhale and brace your core, then exhale as you curl one dumbbell up toward your shoulder while keeping your wrist in the neutral hammer position.
Control the movement by focusing on contracting your bicep, raising the weight until your forearm is roughly parallel to the floor or slightly higher.
Pause briefly at the top of the movement, squeezing your bicep while maintaining proper upper arm position with your elbow close to your side.
Inhale as you slowly lower the dumbbell back to the starting position with control, ensuring you fully extend your arm without locking out the elbow.
Alternate arms for each repetition, completing one full curl with one arm before switching to the other, maintaining tension in the biceps throughout the set.

Important information

Keep your upper arms stationary throughout the movement – only your forearms should move to avoid recruiting the front deltoids.
Maintain a neutral wrist position (hammer grip) during the entire exercise to target the brachialis and brachioradialis in addition to the biceps.
Resist the urge to use momentum or swing the weights – slower, controlled movements maximize muscle engagement and reduce injury risk.
If you experience wrist or elbow discomfort, try using lighter weights or adjusting your grip width slightly.

FAQ - Dumbbell Incline Alternate Hammer Curl

What muscles does the Dumbbell Incline Alternate Hammer Curl target?

This exercise primarily targets the brachialis and brachioradialis while still engaging the biceps brachii. The hammer grip significantly increases forearm activation, while the incline position creates greater tension on the biceps in their stretched state.

How should I position myself on the incline bench for optimal results?

Set the bench to a 45-60 degree angle, sit with your back fully supported, and allow your arms to hang straight down with palms facing each other. Keep your shoulders pulled back and down throughout the movement to isolate the biceps and prevent shoulder involvement.

What are the most common form mistakes with this exercise?

The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.

How can I make this exercise easier or more challenging?

To make it easier, reduce the weight or switch to a half-kneeling position (one knee up). To increase difficulty, add more weight, slow down the eccentric (lowering) phase to 3-4 seconds, or progress to a tall kneeling position with knees close together to challenge core stability further.

How often should I include this exercise in my training routine?

For optimal results, incorporate this exercise 1-2 times weekly as part of your push or arm-specific training days. Since it's an isolation movement, it works best when programmed after compound exercises, using 3-4 sets of 8-15 repetitions depending on your specific goals.

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Dumbbell Incline Alternate Hammer Curl

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Primary Muscles

Biceps

Secondary Muscles

Forearms

Muscle Groups

Arms

Mechanic

Isolation

Risk Areas

Forearms

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Workouts with Dumbbell Incline Alternate Hammer Curl

Best Arm workouts

The arms are made up of essential muscle groups, including the biceps, triceps, and forearms. In these workouts, these muscles are trained together to create balanced strength and impressive definition. Core compound movements like close-grip bench presses, tricep dips, and barbell curls lay the foundation by engaging multiple muscles at once. These exercises are complemented by isolation work such as hammer curls, tricep pushdowns, and wrist curls to target specific areas and maximize arm development.

Best Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

Alternative Exercises

Dumbbell Hammer Curl

The Dumbbell Hammer Curl stands as a cornerstone bicep and forearm exercise that deserves a place in any comprehensive arm training routine. This variation of the traditional curl uniquely targets the brachialis muscle (which lies beneath the biceps) and the brachioradialis in the forearm, while still engaging the biceps brachii. By maintaining a neutral grip throughout the movement, where palms face inward toward each other rather than upward, the hammer curl creates balanced development across multiple muscle groups in the arms. Perfect for beginners entering the world of resistance training, the hammer curl serves as an approachable yet effective exercise that requires minimal equipment and technical knowledge. This accessibility makes it an ideal starting point for those new to bodybuilding or strength training, providing immediate feedback in terms of muscle engagement and progression potential. The neutral grip position also tends to be more comfortable for those with wrist issues who might find traditional supinated curl positions uncomfortable. For bodybuilding enthusiasts, hammer curls offer that coveted three-dimensional arm development by specifically targeting the often-neglected brachialis and forearms. When these muscles are well-developed alongside the biceps, they create that full, impressive arm appearance from all angles. The exercise particularly shines in creating that visible separation between biceps and triceps when viewed from the side. From a strength perspective, hammer curls contribute significantly to functional arm power. The neutral grip position mimics many everyday lifting motions, translating to improved strength for activities ranging from carrying groceries to moving furniture. Additionally, stronger forearms enhance grip strength, which becomes a limiting factor in many other compound exercises like deadlifts, rows, and pull-ups. Whether incorporated into an arm-specific training day or added to a full-body workout, the dumbbell hammer curl delivers exceptional value for its simplicity. By progressively increasing weight while maintaining proper form, even beginners can experience noticeable improvements in both arm aesthetics and functional strength capacity over relatively short time periods.

Strength

Bodybuilding

Dumbbell