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Incline Alternating Hammer Curls

Learn how to properly perform the Incline Alternating Hammer Curls with this complete demonstration video.

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What is the Incline Alternating Hammer Curls?

The incline alternating hammer curls are an excellent arm exercise, particularly targeting the muscles of the biceps and forearms. By using an incline bench, this exercise increases the stretch on the biceps with each rep, thereby maximizing muscle fiber recruitment and promoting greater muscle hypertrophy. It is ideal for all levels, from beginners to advanced athletes looking to optimize their arm workout.

How to properly perform the Incline Alternating Hammer Curls

  1. Set an incline bench to a comfortable angle (around 45 degrees).
  2. Sit on the bench with your back supported and hold a dumbbell in each hand, palms facing your torso.
  3. With your upper arms positioned against the bench and your elbows slightly bent, curl one dumbbell up towards your shoulder while keeping your palm facing inward.
  4. Pause at the top of the movement, then lower the dumbbell back down in a controlled manner.
  5. Alternate arms and repeat the movement with the opposite side.
  6. Continue alternating arms for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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