Incline Hammer Curl - Alternate (Dumbbell)

Lie back on an incline bench. Curl one dumbbell at a time with a neutral grip (thumb up). The incline stretches the bicep at the start.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

forearm flexors

What you need and how to position yourself before starting.

dumbbelladjustable bench

Alternate

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on an incline bench with your back against the pad, ensuring it's set at a 30 to 45-degree angle.
- Hold a dumbbell in each hand with your arms fully extended down at your sides, palms facing each other.
Step 2Position Your Body
- Keep your feet flat on the floor and your back pressed against the bench.
- Engage your core to maintain stability throughout the exercise.
Step 3Curl the Dumbbell
- Start with one dumbbell and curl it towards your shoulder by bending your elbow while keeping your upper arm stationary.
- Focus on squeezing your bicep at the top of the movement.
Step 4Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position with your arm fully extended.
- Maintain control throughout the movement to avoid swinging.
Step 5Alternate Arms
- After completing the curl with one arm, switch to the other arm and repeat the curling motion.
- Continue alternating arms for the desired number of repetitions.
Step 6Finish the Exercise
- After completing your reps, carefully place the dumbbells down on your thighs or the floor.
- Sit up straight and take a moment to recover before moving on to your next exercise.