Step by step instructions, muscle activation and variants for the Band Incline Alternating Hammer Curl.
The Band Incline Alternating Hammer Curl is a unilateral biceps exercise performed seated on an incline bench with a resistance band and a neutral grip. Alternating arms allows you to focus on each side individually while the incline position maximises the stretch on the long head of the biceps.
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The Band Incline Alternating Hammer Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.