How to Do Dumbbell Incline Alternate Hammer Curl

Dumbbell Incline Alternate Hammer Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Incline Alternate Hammer Curl

  1. 01Set an incline bench to 60 degrees and sit with your back flush against the pad holding dumbbells at your sides.
  2. 02Rotate your palms to face your torso in a neutral hammer grip position.
  3. 03Curl one dumbbell toward the shoulder while keeping the elbow fixed in a vertical line beneath the shoulder joint.
  4. 04Squeeze the bicep at the top before reversing the arc to the starting position.
  5. 05Repeat the movement on the opposite arm once the first weight has fully descended.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Incline Alternate Hammer Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your elbows pinned into the bench pad to prevent the front deltoids from assisting the curl.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Incline Alternate Hammer Curl questions

What muscles does Dumbbell Incline Alternate Hammer Curl work?

Dumbbell Incline Alternate Hammer Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell Incline Alternate Hammer Curl correctly?

Set an incline bench to 60 degrees and sit with your back flush against the pad holding dumbbells at your sides. Rotate your palms to face your torso in a neutral hammer grip position. Curl one dumbbell toward the shoulder while keeping the elbow fixed in a vertical line beneath the shoulder joint. Squeeze the bicep at the top before reversing the arc to the starting position. Repeat the movement on the opposite arm once the first weight has fully descended.

What is the A90 coach tip for Dumbbell Incline Alternate Hammer Curl?

Keep your elbows pinned into the bench pad to prevent the front deltoids from assisting the curl.

Is Dumbbell Incline Alternate Hammer Curl suitable for beginners?

Dumbbell Incline Alternate Hammer Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Incline Alternate Hammer Curl?

Dumbbell Incline Alternate Hammer Curl uses dumbbell.

A90 Intelligence

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