Dumbbell Incline Alternate Hammer Curl
Description
The dumbbell incline alternate hammer curl combines the stretch of incline curls with a hammer (neutral) grip. The incline angle fully stretches the brachialis and biceps at the bottom while the neutral grip emphasizes the brachialis and brachioradialis for thicker arms.
Muscle Group
Equipment Required
Dumbbell Incline Alternate Hammer Curl Instructions
- Set an incline bench to about 45 to 60 degrees.
- Sit back on the bench with a dumbbell in each hand.
- Allow your arms to hang fully extended toward the floor.
- Use a neutral grip with palms facing each other (hammer grip).
- Pin your shoulders back against the bench.
- Curl the right dumbbell up by bending only at the elbow, keeping the hammer grip.
- Squeeze the bicep and brachialis at the top, then lower with control.
- Repeat with the left arm. Alternate sides each rep.
Dumbbell Incline Alternate Hammer Curl Form & Visual
Dumbbell Incline Alternate Hammer Curl Benefits
- Strong stretch on the brachialis at the bottom
- Hammer grip targets brachialis and brachioradialis
- Alternating pattern increases time under tension
- Builds arm thickness
- Useful for hypertrophy training
- Strong forearm engagement
Dumbbell Incline Alternate Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii (long head)
Dumbbell Incline Alternate Hammer Curl Variations & Alternatives
- Dumbbell Incline Curl
- Hammer Curl
- Cross Body Hammer Curl
- Spider Curl
