Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Alternate Incline Hammer Curl Instructions

  1. Set up for the alternate incline hammer curl by setting the bench to a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
  2. Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding.
  3. You should be holding the dumbbells with an neutral grip (palms facing in towards your body).
  4. Take up the slack in your arms by slightly bending them, this will put tension on the biceps. This is the starting position for the exercise.
  5. Keeping your elbows fixed, slowly curl up the dumbbell in your weakest arm.
  6. Squeeze the bicep at the top of the movement, and then slowly lower back it to the starting position.
  7. Repeat for the other arm, and then repeat for desired reps.

Hammer Curl Tips:

  1. As a general rule, always work the weakest side of your body first. This means hitting the left arm before the right for most people.
  2. Keep the elbows fixed throughout the set. Don't allow them to come forward when curling the weight up.