Smart Workout Diary

Dumbbell Alternating Incline Hammer Curl

The dumbbell alternating incline hammer curl is a seated arm exercise performed on an incline bench with a neutral grip. It primarily trains the biceps and forearms while limiting body momentum, supporting arm strength and muscle development.

Demonstration

Dumbbell Alternating Incline Hammer Curl — demonstration 1
Dumbbell Alternating Incline Hammer Curl — demonstration 2

Instructions

  1. Set the bench to a moderate incline and sit back with your upper back supported, feet flat on the floor.
  2. Hold a dumbbell in each hand with arms hanging toward the floor and palms facing each other.
  3. Keep one arm still while curling the other dumbbell upward by bending the elbow; keep the wrist neutral and the upper arm close to its starting position.
  4. Pause briefly near the top, then lower slowly until the elbow is fully extended without forcing it.
  5. Repeat with the opposite arm, alternating sides while keeping your torso against the bench and your shoulders relaxed.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load: do not swing the dumbbells or lift your shoulders to finish a repetition.
  2. Keep the palms facing inward throughout; avoid bending the wrists back or forward.
  3. Control the lowering phase and use a pain-free range of motion.
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