Dumbbell Incline Alternate Hammer Curl

An incline variation that stretches the long head of the bicep. Alternating arms allows for maximum focus on each muscle and better control.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Sit on an incline bench. Hold dumbbells with a neutral grip, arms hanging straight down.

Instructions

1. Curl one dumbbell while keeping the other arm extended.
2. Squeeze the bicep at the top.
3. Lower slowly and repeat on the other side.
4. Keep elbows back.
5. Maintain back contact with the bench.

Common Mistakes

1. Swinging the arms.
2. Moving the elbows forward.
3. Rounding the shoulders.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

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Standing Biceps Curl

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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.