Incline Alternating Dumbbell Hammer Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Incline Alternating Dumbbell Hammer Curl

Step by step instructions, muscle activation and variants for the Incline Alternating Dumbbell Hammer Curl.

MediumOuter forearm

About this exercise

The dumbbell incline alternate hammer curl is performed lying back on an incline bench with arms hanging freely, which places the biceps under a greater stretch at the bottom than a standing curl. The neutral (hammer) grip emphasises the brachialis and brachioradialis, adding thickness to the upper arm, while the alternating pattern allows you to focus on each arm in turn.

How to Perform

  • Set an adjustable bench to a 45–60 degree incline and sit back against it holding a dumbbell in each hand with a neutral (thumbs-up) grip
  • Allow your arms to hang straight down behind the line of your body so the biceps are fully stretched
  • Keep your upper arms stationary against your sides throughout the movement
  • Curl one dumbbell up toward your shoulder while keeping the neutral grip
  • Squeeze at the top of the curl, then lower the dumbbell under control back to the hanging position
  • Repeat the curl with the opposite arm to complete one rep
  • Alternate arms for the prescribed number of repetitions

Muscle Activation

Primary
Outer forearm
Secondary
Biceps

Common Mistakes

Common mistakes content is coming soon.

About the Incline Alternating Dumbbell Hammer Curl

The Incline Alternating Dumbbell 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.

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