Dumbbell Incline Alternate Hammer Curl
Perform the Dumbbell Incline Alternate Hammer Curl to sculpt your brachioradialis and biceps.
Description
A variation of the traditional bicep curl that targets the brachialis muscle, which lies underneath the biceps brachii. This exercise is performed on an incline bench with a dumbbell in each hand, using a hammer grip.
How to Do Dumbbell Incline Alternate Hammer Curl
- 1Setup
Adjust an incline bench to a 45-60 degree angle and sit back with a dumbbell in each hand, palms facing each other in a neutral (hammer) grip.
- 2Setup
Allow your arms to hang fully extended towards the floor, ensuring your triceps are resting on the bench and your back is pressed firmly against the bench with shoulders retracted.
- 3
Exhale as you slowly curl one dumbbell upward towards your shoulder, keeping your elbow tucked close to your side and only moving your forearm.
- 4
Squeeze your biceps and brachioradialis at the top of the contraction, then inhale as you slowly lower the dumbbell back to the starting position with control.
- 5
Alternate arms, performing the curl on the other side while the first arm is fully extended, maintaining continuous tension.
Tips
- Focus on the eccentric phase by slowly lowering the dumbbell over 2-3 seconds, which enhances muscle growth and control.
- Keep your wrists straight and rigid throughout the entire movement; avoid any wrist flexion or extension to maintain tension on the target muscles.
- Visualize pulling the dumbbell with your forearm, not just your hand, to better engage the brachioradialis and brachialis.
- Avoid shrugging your shoulders or using momentum from your torso; isolate the movement to your upper arm for optimal muscle engagement.
Common Mistakes
- ×Using momentum to swing the dumbbells up instead of a controlled curl reduces muscle activation; focus on a slow, deliberate movement with strict form.
- ×Allowing elbows to flare away from the body reduces the isolation on the brachioradialis and biceps; keep them tucked close to your sides throughout the curl.
- ×Not fully extending the arm at the bottom or fully contracting at the top limits muscle development; ensure a complete and controlled range of motion for each repetition.
Variations
Dumbbell Prone Incline Hammer Curl
Perform dumbbell hammer curls lying prone on an incline bench to target the brachioradialis and biceps.
Dumbbell Incline Hammer Curl
Target your biceps and forearms with the Dumbbell Incline Hammer Curl. This seated exercise maximizes bicep stretch and builds strong, defined arms.
Dumbbell Incline Alternate Bicep Curl
Perform the dumbbell incline alternate bicep curl to maximize bicep stretch and contraction. Target your biceps effectively with this isolation movement.
Dumbbell Incline Curl
Perform dumbbell incline curls to effectively target your biceps. This seated variation increases the stretch on the bicep head, promoting muscle growth.
Related Exercises
Dumbbell Zottman Curl
The Zottman Curl targets your biceps and forearms with a unique wrist rotation. Curl up with palms facing up, then rotate to palms down for the eccentric
Dumbbell Seated Biceps Curl (on stability ball)
Perform dumbbell seated biceps curls on a stability ball to build strong, sculpted biceps while actively engaging your core for improved stability and
Dumbbell Close Grip Curl
Perform the Dumbbell Close Grip Curl to isolate and build peak bicep strength and definition.
Dumbbell Biceps Curl (with arm blaster)
Maximize biceps isolation with the Dumbbell Biceps Curl using an arm blaster. This exercise targets the biceps brachii for optimal arm development.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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