Dumbbell Incline Alternate Hammer Curl
The alternating incline hammer curl trains the elbow flexors with the back supported, arms behind the torso and palms inward.
BICEPS · PULL
How it is executed
- Sit back on an incline bench with dumbbells hanging at your sides, palms facing your body (neutral grip).
- Keeping your elbows still and the hammer grip throughout, curl one dumbbell up to your shoulder, squeeze at the top, then lower with control.
- Alternate arms for each rep.
- The incline puts the biceps in a stretched position for greater range.
Common mistakes
- Moving the shoulder forward: keep support.
- Rotating the wrist: keep the thumb up.
- Swinging the free arm: keep it steady.
Frequently asked questions
- How does it differ from a supinated incline curl?
- The palm does not turn upward: keep a neutral grip. Biceps, brachialis and brachioradialis still work with a different forearm position.
- How do you set the incline?
- Choose a backrest angle that lets the arms hang without forcing the shoulder backward. The lowest angle is unnecessary.
- Should the body rotate when alternating?
- No. Keep back and pelvis supported while one arm lifts and the other waits.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.Assisted progressionAssisted progression is load progression where the software writes the weights and reps of upcoming sessions from the sets, reps and RIR the client logged, w...Price per sessionHow much to charge per session
