Perform the dumbbell incline alternate hammer curl to target your biceps and forearms. This exercise emphasizes the brachialis and brachioradialis muscles.
- Set an adjustable bench to a 30-45 degree incline.
- Sit on the bench with a dumbbell in each hand, arms hanging at your sides.
- Keep your elbows close to your body and curl one dumbbell towards your shoulder while keeping the other arm extended.
- Lower the dumbbell back to the starting position and repeat with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
How to perform the Dumbbell Incline Alternate Hammer Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Incline Alternate Hammer Curl using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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